Thursday Training

PHASE 1/2017: Week 11 LEGS
warm up:
Skip 10min -every stop complete 10 toes to bar
then lunges x 30 reps

strength:
Complete 5 rounds of
Step Up x 5 @ AHAP
Weighted Hip Thrusts x 5

Complete 3 rounds of
Reverse Lunges 3 x 12 @ AHAP
Wall Squat sit x 60sec

Complete 3 rounds of
Barbell Roll Outs x 10
Bent Leg Lifts x 10

PHASE 1/ 2017: WEEK 11 UPPER BODY STRENGTH
warm up:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 4 rounds of:
Archer Pull Ups x 3 @ 3113
Ring Dips x 5 @ 3315

complete 4 rounds of:
Cyclical Pull Ups x 5
Skin the cat x 5

complete 4 rounds of:
HS Leans x 5 e.s
Straddle Circles x 15 e..s

Prehab/ Cooldown:
Complete 2 rounds of
Powell Raises x 5 each arm
KB Shoulder circles x 10