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April 07, 2020
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Sara Beckert Week 3
Updated On: Mar 05, 2020

Day 1

Image result for weighted maltese raises

Warm up: 3 rounds

10 air squats

10 Push Ups

10 Cat/Cow

10 Bridges

Shoulder warm up:

Prehab:

Internal/external rotation x 10 x 3

Laying on a bench on your stomach (prone) thumbs up I, T, Y’s 10 x 3

Weighted Maltese Raises 10 x 3

DAY 1

Barbell or DB Bench Press 5 x 5

Inverted Row-Feet Raised 8reps x 5 sets (work up to a tough set of 8 reps without losing your midline over 5 sets)

Banded Star Pattern Pull Aparts x 20 x 5

Followed by:

5mins as many rounds as you can:

  • 30 jump ropes
  • 20 weighted step ups 14’ if possible
  • 10 inverted pushups

After 5 mins record how many rounds u performed. Rest 2 minutes, then:

  • 30 Jump rope
  • 20 cal on rower
  • 10 Ball Slams

X 4 rounds

DAY 2:

1 ¼ Weighted Squat into a slow count of 5,4,3,2,1 into a full depth that is comfortable x 3 sets

Double DB RDL build up to a tough set of 6 reps over 3 sets

Jumping Squats x 12 x 3

Workout

12 mins AMRAP

15 DB thrusters 25lb per hand

12 Full sit ups

9 Box jumps with step downs @ 24”

If there is time:

100 KB swings

100 Hallow Rocks

Break it up however you want

DAY 3:

1 mile run on treadmill or outside

Rest 4 min

1200m (.75 miles) AFAP (as fast as possible)

Rest 3 min

1000m (.62 miles)


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