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Monday 12/19/16 (Gainz + Shredz Week 2/3)

By Kanoa

Gainz:
a.
5x
5 Barbell Sumo Deadlift

B.
i.
5x
6 Barbell Back Squat w/2sec Pause

ii.
4x
5 Barbell Front Rack Split Squat (each)
...rest 30sec
Weighted Front Low Plank
...rest 60sec

C.
3x
Alternating High/Low Sled Push Shuttle
5m Low + High
10m Low + High
15m Low + High
20m Low + High
*rest 3min between rounds

Shredz:
A.
5x
6 Barbell 1.5 Back Squat
*rest 90sec between sets

B.
i.
4x
15 Dumbbell Straight Leg Deadlift
...rest 30sec
15 GHD Hip Extension
...rest 30sec
15 Kneeling Lunge Band Rotation (each)
...rest 1min

Ii.
3x
8 Goblet Back Lunge (each)
15 Goblet Squat
...rest 30sec
90sec High Plank
...rest 1min

C.
...first
10x
Row 40sec work on/20sec rest
...then immediately into
30-20-10
Double Under OR 90-60-30 Single Under
Hand Release Push-Up

 

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