Workout 6/30/16

Phase: Athletic Power

Workout 32

Focus: Shoulders with Chest

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 1 min

70% @ Low 1 min

80% @ Med 1 min

90% @ Flat 90 sec, (45 sec rest), repeat x 3

90% @ Low 1 min (30 sec rest), repeat x 3

90% @ Med 30 sec (15 sec rest), repeat x 3

(1 min recovery)

100% @ Med 10 sec, (10 sec rest), repeat x 3

(1 min recovery)

100% @ Low 20 sec, (20 sec rest), repeat x 3

(1 min recovery)

100% @ Flat 30 sec, (30 sec rest), repeat x 3

Strength:

(Shoulders x 15 sets, Chest x 9 sets)

*mat, bench, MED WEIGHT (push press, thruster, snatch),

3 min warm-up (chest x 3)

Lunge-2-Curl x 10

Push-up x 10

V-Up x 10

3 x Rounds (shoulders x 3, chest x 3)

Shoulder Press x 30 sec MED WEIGHT

Plyo Pushups x 30 sec

Rest x 30 sec

3 x Rounds (shoulders x 3 sets, chest x 3 sets)

Thruster x 45 sec (15 sec rest)

Bench Press x 45 sec (15 sec rest)

Power Circuit (shoulders x 9 sets)

1-arm DLHP x 30 sec

1-arm Push Press x 30 sec

1-arm Snatch x 30 sec

Rest x 30 sec

Switch arms, then repeat for 6 total rounds (3 rounds each arm)

*advanced – do double arm for 6 rounds