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April 07, 2020
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Sara Beckert Week 12
Posted On: Mar 05, 2020

DAY 1:

Bench press looking for a heavy 5reps x 5 sets:

30% (of what you think is 1RM) x 5 x 5

40%, 50%, 60%, 70%,75%, 80%

 Rest 1-2min between each set

-Superset: side plank right for 30 sec and plank left for 30 sec

THEN:

20 Devils Press or KB Swings

20 Double Unders

20 sec sprint on bike/rower/treadmill

400m run on treadmill

Rest 1 min x 4 rounds

Finisher if have time:

40 pushups 10 air squats, 30 pushups 20 air squats, 20 pu 30 air squats, 10 pushups and 40 air squats

DAY 2:

Lat Pull Downs x 10 x 5

Seated Row x 8 x 5

Tricep pull downs or skull crushers x to fatigue x 4 sets

THEN:

Split squat 8 x 8 (4 on each side)

30 sec hollow hold

10 KB Swings/ 10 man makers

Rest 30 sec

4 rounds

DAY 3:

Row sprint/ treadmill/AB 200m or 10 cal

20 Wall balls

20 sec Russian twists

20 jump ups to step downs

20 burpees

6 Rounds as fast as possible


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