Volume week
Monday 1st July
EMOM x8
Squats x8
Barbell press x8
EMOM x8
Bent over row x8
Russian twists x10
AMRAP 20min
Glute bridges x20
Alternating lunges x20
Knee to elbow x20
Press ups x10
Seated on floor DB shoulder press x10 (controlled)
Tuesday 2nd July
in pairs
3 rounds - shoulder taps while other is working
20 shoulder press - 2.5kg plates
20 side raises - 1.25kg plates
20 around the worlds - 1.25kg plates
20 bent over row (barbell)
3 rounds - toes to bar while other is working
30 Glute bridges
30 Squats
30 Barbell press
30 Crossbody crunches
3 rounds - plank while other is working
20 squat jumps
5 down ups
20 lunges
20 russian twist
20 toes to bar (lying down)
Wednesday 3rd July
2 rounds banded
50 glute bridges
20 clams on each leg
20 side steps each side
20 fire hydrants each side
20 squats with band
12 AMRAP
15 barbell press
15 press ups
15 weighted glute bridges
15 tricep extensions
15 bent over row
12 AMRAP
20 toes to bar (lying on floor)
20 squats
20 seated shoulder press (2.5kg plates or more)
20 crossbody crunches
20 side squats
Friday 5th July
20-18-16-14-12
Seated DB press (on floor)
Squats
Press ups
Glute bridges
3 rounds for time
10 single leg glute bridges
10 plank row (each side)
8 double lunges each leg (all the way down, half way up then back down & all the way up = 1 rep)
Abs -
crossbody crunches x20
ab extensions x10
3 rounds
scissors x20
knee to elbow x20
3 rounds
Comments