DAY TWO/ TUESDAY / January 12th
Mobility & Dynamics FIRST!
Bench Press breakdown:
WEIGHTLIFTING/ LONG :
Bench Press 3-3-3-3-3-3-3 reps
The intermediate athlete can perform the workout as prescribed. Warm-up prior to the first working set of 3.
Bench Press 5-5-5-5-5 reps
The repetitions in each set have been decreased to allow more technical practice at a lighter load. Warm-up with 3-5 sets prior to your first working set. Log the heaviest set of 5 lifted.
8 cycles 20 seconds work/ 10 seconds rest
Crunch 20 seconds work/ Flutter Kicks 10 seconds work (no rest)