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    Workout Set A:: Barbell Front Squat (If You Don'T Have Access, Use DBS)

    Uploaded by

    Jay Vee
    This document outlines a two-part strength workout consisting of circuits and exercises. Part A includes barbell front squats, rotational pushups, and reverse lunges done for as many reps as possible in a circuit, increasing weight as able. Part B replaces those with deadlifts, bent-over dumbbell rows, and standing single-leg calf raises, also in a circuit. Both parts track reps across sets. The workout concludes with a dynamic finisher of side-to-side walks, jump squats, and dive-bomber pushups.

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    Workout Set A:: Barbell Front Squat (If You Don'T Have Access, Use DBS)

    Uploaded by

    Jay Vee
    25 views1 page
    This document outlines a two-part strength workout consisting of circuits and exercises. Part A includes barbell front squats, rotational pushups, and reverse lunges done for as many reps as possible in a circuit, increasing weight as able. Part B replaces those with deadlifts, bent-over dumbbell rows, and standing single-leg calf raises, also in a circuit. Both parts track reps across sets. The workout concludes with a dynamic finisher of side-to-side walks, jump squats, and dive-bomber pushups.

    Original Description:

    health and fitness work out

    Original Title

    Workout Logs 2

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    This document outlines a two-part strength workout consisting of circuits and exercises. Part A includes barbell front squats, rotational pushups, and reverse lunges done for as many reps as possible in a circuit, increasing weight as able. Part B replaces those with deadlifts, bent-over dumbbell rows, and standing single-leg calf raises, also in a circuit. Both parts track reps across sets. The workout concludes with a dynamic finisher of side-to-side walks, jump squats, and dive-bomber pushups.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    25 views1 page

    Workout Set A:: Barbell Front Squat (If You Don'T Have Access, Use DBS)

    Uploaded by

    Jay Vee
    This document outlines a two-part strength workout consisting of circuits and exercises. Part A includes barbell front squats, rotational pushups, and reverse lunges done for as many reps as possible in a circuit, increasing weight as able. Part B replaces those with deadlifts, bent-over dumbbell rows, and standing single-leg calf raises, also in a circuit. Both parts track reps across sets. The workout concludes with a dynamic finisher of side-to-side walks, jump squats, and dive-bomber pushups.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    STRENGTH

    WORKOUT

    Workout Set A:
    Set-Up: Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to
    A3. Perform A3 for as many reps as possible. Return to A1 and repeat this until you have completed the prescribed number of reps for each
    exercise. The number of sets will vary each workout.

    PLANNED
    REPS/TIME

    A1- Barbell Front Squat (if you dont have access, use DBs)
    Tempo: Begin with a weight you think you can lift 8-10 times. If you get
    11 or more reps your first set, increase the weight by 20%

    A2- Rotational Push-up


    Tempo: If you can get more than 12 consecutive reps with your bodyweight,
    increase the difficulty by elevating your feet. You can also add resistance
    with a weight vest.

    A3- Reverse Lunges


    Tempo: Begin with a weight you think you can lift 6-9 times. If you can get 10
    or more reps your first set, increase the weight by 20%

    REPS
    REPS
    REPS
    REPS
    REPS
    REPS
    COMPLETED COMPLETED COMPLETED COMPLETED COMPLETED COMPLETED
    SET 1

    SET 2

    SET 3

    SET 4

    SET 5

    SET 6

    PLANNED
    REPS/TIME

    REPS/TIME

    35
    40
    40

    per leg

    DYNAMIC INTERRUPT

    Traveling Hand-Walkouts

    each direction

    Swing Lunges

    45

    Seconds Per Leg

    As many as possible.

    Workout Set B:
    Set-Up: Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to
    B3. Perform B3 for as many reps as possible. Return to B1 and repeat this until you have completed the prescribed number of reps for each
    exercise. The number of sets will vary each workout. After your last circuit, rest 30 seconds and proceed to

    PLANNED
    REPS/TIME

    B1- Deadlift
    Tempo: Begin with a weight you think you can lift 6-9 times. If you can
    get 10 or more reps your first set, increase the weight by 20%

    B2- Bent-over Dumbbell Row


    Tempo: Begin with a weight you think you can lift 6-9 times. If you can get
    9 or more reps your first set, increase the weight by 20%

    B3- Standing Single Leg Calf Raise


    Tempo: Begin with a weight you think you can lift 5-7 times. If you can
    get 8 or more reps your first set, increase the weight by 20%

    DYNAMIC FINISHER
    Side-to-side Walks

    As many as possible.

    Jump Squats
    Dive-bomber Push-ups

    REPS
    REPS
    REPS
    REPS
    REPS
    REPS
    COMPLETED COMPLETED COMPLETED COMPLETED COMPLETED COMPLETED
    SET 1

    SET 2

    SET 3

    SET 4

    SET 5

    SET 6

    PLANNED
    REPS/TIME

    REPS/TIME

    30
    40
    30

    per leg

    60

    Seconds

    100

    50 each leg
    As Many
    Reps As Possible

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