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XPT Gym Training 01162018


LEVEL: Intermediate-Advanced
FOCUS: Functional/Mental & HIIT Training
DURATION: 35-45 Minutes


A: BREATHE  →  PRANAYAMA
Type: Warmup Prep Breathing
Goal: Prepare the body for Oxygen Saturation
Time: 5 Minutes


B: WARMUP
   Tricep+Lat-Stretch  2:00
   3x:
      10 Pushup
      10 Touch-Downs
      5/5 KB-Windmill (light med weight)
   400m Walk or Jog


C: STRENGTH
   KB Push-Press
   8 x 3 @ Medium Load
      Rest :30 after each set
      Focus on speed and form
      Warmup with 2 sets of 10 reps
      1 set of 3 reps
      all at lighter loads


D: CONDITION
   4 rounds of:
      200m Shuttle KB Farmer-Carry
      (set weights down during interval as needed)
      :60 Max Effort Strict Chinups


E: RECOVER
   Back-Bend-Bridge 4x
      :15 ON :10 OFF
   Roll-Out-Thoracic 3:00

 

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