11.29.18 Thursday

PERFORMANCE/FITNESS
A. Body Building Work x 18 minutes
Three Sets:
Close Grip Bench Press @4020 x 4-6 reps
Supinated Grip Bent Over Row@4020 x 4-6 reps
Rest 45 seconds btw sets
+
Three Sets:
Flat Bench Fly @2020 x 8-12 reps
Band Lat Pulldown @2020 x 8-12 reps
Rest 30 seconds btw sets
+
Two – Three Sets:
Standing DB Curl Alt Arms x 8-10 reps
Band Tricep Pressdown x 12-15 reps
Rest 30 seconds btw Sets
B. “Ivan Drago”
Every 6 minutes x 24 minutes (4 sets)
500 meters
50 Double Unders
DB Movement
Set #1 & 3  -20 DB Push Press 50/35# per hand
Set #2 & 4 – 12 Renegade Row 50/35# per hand
C. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

Leave a Reply

Close Menu
×

Cart