Todays workout will help build foundational strength to power through the Olympic lifts and get you ready to move some big weight around. We are going to take the momentum out of the first two movements so we can build up strength in those holes. This will lead to more explosive lift overall as well as shoring up any imbalances. After that we have some stability work for the shoulder girdle and finishing up with a superset to blast that core. Enjoy!!! THE BEGINING OF ANY GOOD TRAINING DAY- AMA warm up so you can burn more fat during the workout 5 minute break. WARM UP- 2-3x- spiderman with elbow drop - 10 yards lunge and twist - 10 yards plank to push up - 10 reps scap push ups - 10 reps CORE ACTIVATION - 3x- Dead bugs - 30/s side plank with reach - 30/s each side. STRENGTH - A.1) Front Squat with 3 second pause at the bottom - 5x5 Find a heavy set of 5 front squats with a 3 second pause at the bottom. Do 4 more sets at that weight. B.1) Bench Press with 3 second pause at the bottom - 5x5 Same as above. C.1) TRX row - 10x10 C.2) Band Tricep extensions - 10x20 D.1) Reverse Hyper isometric hold - 5 minutes D.2) V-ups x10 Hold a contracted reverse hyper for as long as possible. Every time you break, do 10 v-ups. Continue until you reach a total time of 5 minutes. Jeff Hertzberg Assistant Department Head - Personal Training Life Time - The Healthy Way of Life Company Life Time Athletic, Old Orchard 5300 Old Orchard Rd Skokie, IL 60077 Main//847-470-8600 ext. 328 Cell// 847-436-3833 Email // jhertzberg@lifetimefitness
Posted on: Sat, 06 Dec 2014 15:37:08 +0000
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