We are week 3 of block 1 in our strength and conditioning program. The focus is still on building strength endurance as well as improving aerobic fitness. We are still using Wednesdays to maintain our anaerobic fitness until block 2 begins. If you beat you scores on EDT circuit 1 and 2 by more than 20% last week then add 5-10 pounds to each lift this week. If you did not beat your scores by at lease 20% than keep the weight the same and try to get more reps done this week.
Monday Workout:
Warm Up:
…-5 rounds of:
…….10 Push Ups
…….10 Sit Ups
…….10 Squats
Main Workout:
…-Escalating Density Circuit (EDT) 1 – 15 Minute PR Zone
…….A1) Kettlebell Floor Press: Choose weight that is equivalent to 10 rep max
…….A2) Renegade Row: Choose weight equivalent to 10 rep max
………..*Remember to add 5-10# weight this week if you beat your first score by 20%
………..*Also remember to record your total reps again for this EDT circuit
…-EDT Circuit 2 – 15 Minute PR Zone
…….B1) Kettlebell Overhead Sit Ups: Use 10 rep max for weight
…….B2) Weighted Pull Ups: Use 10 rep max as weight
………..*Remember to add 5-10# weight this week if you beat your first score by 20%
………..*Also remember to record your total reps again for this EDT circuit
-5 circuits of:
…….C1) Kettlebell Farmers Walk with 2 x 72# kettlebells for 25 yards
…….C2) Plate Pinch Grip walk holding 2 x 25# in each hand for 25 yards
Finish with foam rolling and stretching
***Before Attempting this workout please read our Disclaimer and Workout Explanation***
