Search

Saturday Mix

3 sections

-3 movements per section

-3 laps per section

*Mix of upper & lower body movements with a cardio or core finisher.


Timer #8 40:20

Lap 1. 2 sets overload the muscle (strength)

Lap 2&3. 1 set (burnout/high reps muscle endurance)

BB-Rx95/65 +115/85 DB-Rx50/35


Sec1

BB standing tricep extensions -bare BB or use DB’s

DB Squats

Core Sprinter toe touches


sec2 lighter- DB or KB for Russian twist 20/15

BB clean and press

DB sissy squats

Knee get ups


sec3

BB RDL’s -add weight

DB snatches - go up in weight 50/35

Burpees over barbell

27 views0 comments

Recent Posts

See All

Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%

Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re