Linwood Bodyweight - 3 weeks 10/9/19
LET ME KNOW IF WE NEED TO SHIFT TO AN IN-HOME WORKOUT….OTHERWISE HERE ARE THESE MONTH’S NOMINATIONS.
THIS WEEK CONSISTS OF THREE (3) WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS.
EQUIPMENT NEEDED THIS WEEK:
KETTLEBELL
BARBELL
TRX
PARALLETTES
BOX
GLUTE HAM RAISE DEVELOPER
CHIN UP BARS - FEEL FREE TO IMPROVISE AS NEEDED
ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
WORKOUT A:
GOLET SQUATS
PERFORM 8-12 REPS
Rest for 10 SECONDS AND MOVE TO SINGLE LEG DEADLIFTS
CONTRALATERAL DEADLIFT
PERFORM 5-6 REPS/LEG
Rest for 30-60 seconds
REPEAT SET FOR FIVE (5) ROUNDS, RESTING IN BETWEEN EACH ROUND
bulgarian split squats
PERFORM 8-12 REPS per leg
Rest for 10 seconds AND HEAD TO T-BAR ROWS
T-BAR ROW
8-10 REPS (CAN USE ROW STATION OR LANDMINE)
Rest for 45-60 seconds
REPEAT SET FOR FOUR (4) ROUNDS, RESTING IN BETWEEN EACH ROUND
DECLINE BENCH PRESS
PERFORM 6-8 REPS
Rest for 10 seconds AND MOVE TO REAR DELT FLYES
REAR DELT FLY
PERFORM 12-15 reps
Rest for 60-75 seconds
REPEAT SET FOR THREE (3) ROUNDS, RESTING IN BETWEEN EACH ROUND
FINISH WORKOUT A WITH CARDIO IN 10-12 MINUTES OF HIGH INTENSITY CARDIO BURSTS
WALK - JOG OR JOG - RUN - SKI ERG
BATTLING ROPE INTERVALS - STEPMILL
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
JUMP ROPE INTERVALS - SINGLES/DOUBLE UNDERS
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.74 = LOW RANGE OF HEART RATE
EMHR X 0.91 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
WORKOUT B:
push up progressions
10-12 REPS TOTAL - PICK A CHALLENGING PROGRESSION FOR YOU
REST FOR 60 SECONDS
REPEAT ABOVE SET four (4) TIMES RESTING BETWEEN EACH SET
BARBELL DEADLIFT (SUMO OK)
PERFORM 4 X 6 @ 80-85%
REST FOR 60-75 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES TOTAL RESTING BETWEEN EACH SET
leaning plank
HOLD THE PLANK FOR 60 SECONDS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
inCLINE bENCH pRESS
PERFORM 6-8 REPS @ 70-75% RM
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
SIDE TO SIDE TUCKS
COMPLETE 8-10 REPS PER SIDE
REST FOR 45-60 SECONDS
REPEAT ABOVE SET four (4) TIMES RESTING BETWEEN EACH SET
LATERAL BOUNDS
COMPLETE 6-8 REPS (12-16 FOOT CONTACTS TOTAL)
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH WORKOUT C WITH CARDIO IN 24-28 MINUTES OF STEADY STATE CARDIO BASED ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 24-28 MINUTES.
WALK - JOG INTERVALS
JOG - RUN INTERVALS
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.64 = LOW RANGE OF HEART RATE
EMHR X 0.84 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
WORKOUT C:
PULL UP PROGRESSIONS
THIS WILL VARY FOR EACH ATHLETE
TUCK PULL UP SHOWN
AIM FOR 4-6 REPS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET Four (4) TIMES RESTING BETWEEN EACH SET
BARBELL BACK SQUAT
PERFORM 4 X 6 @ 80-85%
REST FOR 60-75 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES TOTAL RESTING BETWEEN EACH SET
CABLE CHEST FLY
COMPLETE 8-10 REPS IN THE SET
REST 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
PARALLETTE PUSH UPS
PERFORM 10-15 REPS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
STABILITY PUNCH
12-15 REPS/SIDE
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
SLOW AND METHODICAL POR FAVOR
HOLLOW ROCK
15-20 REPS IN THE SET
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
FINISH WORKOUT C WITH CARDIO IN 24-28 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 24-28 MINUTES.
WALK - JOG INTERVALS
JOG - RUN INTERVALS
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.64 = LOW RANGE OF HEART RATE
EMHR X 0.84 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES