485 Spencerport Rd
Rochester, NY 14606
585.794.0835

5/5/17

May 04, 2017

 

Intermediate

Strength:

Barbell row–

5 x 5 @ 70%

Muscular Endurance:

Pullup & triceps push-up pyramid –

1 Pull-up, 1 triceps push-up

2 Pull-ups, 2 triceps push-ups

3 Pull-ups, 3 triceps push-ups

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 push-ups, rest 20 seconds,  3 pull-ups, 3 push-ups, rest 30 seconds.

Metabolic Conditioning:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Goblet squat

Kettlebell swing

Weighted sit-up

*Every  minute, pause your workout and complete a 120 foot sprint

Beginner

Strength:

Barbell row–

5 x 5 @ 70%

Muscular Endurance:

Pullup & triceps push-up pyramid –

1 Inverted row, 1 triceps push-up

2 Inverted rows, 2 triceps push-ups

3 Inverted rows, 3 triceps push-ups

*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted row s, 2 push-ups, rest 20 seconds,  3 Inverted row s, 3 push-ups, rest 30 seconds.

Metabolic Conditioning:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Goblet squat

Kettlebell swing

Weighted sit-up

*Every  minute, pause your workout and complete a 90 foot sprint

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