Strength workout WO3:
A: Dynamic Bench Press (5,10,12,13,13kg)
3x5 explosive (150sRest)
B1:Glute-ham Raise (BW)
B2:Bratford Press (w/bar)
C1:Split Squat (BW)
D1:Plank Hold, Reverse Sit up, Swiss Ball Twists, Wood chopers
D2:Superman, Back Alternating Leg Raises
D1&D2 Perform back to back (45sRest)
B1-C2: 2x15 controlled eccentric, pause, perform the concentric as fast as possible.Rest 30s
Time: 40’ (shower included)
Conditioning: Up hill run + down hill sprint while being chased by a BIG doggy.
Time: 14’@ HR: 151AVG, 240MAX
Lap1 8’42’’ A146
Lap2 2’11’’ A156
Lap3 38.36 A163 … the dog’s work
Lap4 2’31’’ A159 … slowly cooling down
I’m still very new in the lifting world (started doing olympic/full body workouts only 2 months ago). No idea how to do the forms properly but haven’t injured myself doing them so far. Must be doing something right. Hopefully I will be able to post some videos so my form can be corrected/applauded/critiqued.
Goals: -to get SUPER jagged (whatever that means)…
-to be SUPER faster, stronger, more flexible, more explosive than I’m now
-to be No1 in the World!!!