FULL BODY:
Tip: BARBELL vs DBS
Using a barbell offers unique benefits for strength training, as it allows for heavier lifting and greater stability due to its fixed nature. With a barbell, you can load more weight onto the bar, making it ideal for compound exercises like squats, deadlifts, and bench presses, which engage multiple muscle groups simultaneously. This can lead to more significant strength gains and muscle development. Additionally, the symmetrical nature of the barbell promotes balanced muscle growth and improves overall coordination. On the other hand, DBs offer advantages in terms of unilateral training, allowing for greater focus on each side of the body independently. DBs also provide a wider range of motion and enable more versatile exercises that target stabilizing muscles. This can enhance muscular balance, coordination, and flexibility while reducing the risk of muscle imbalances or injuries caused by strength discrepancies between the two sides of the body. Ultimately, the balance of using both barbells and DBs leads to great results for both symmetry and progressive increase in strength and muscle growth.
Station 1: INTERVAL WEIGHT TRAINING: 10 min
4 rounds
Partner Workout:
Partner A: 1:15 bike
Partner B: 10 Beast to Alternating Sit Through: 5/side+10 Cobra Reverse Lunges: 5/side+Max reps supinated pullup
The 3 BW exercises should be completed within 1 minutes 15 seconds. That way the entire round can be done within 2:30 and the station can accommodate 4 people
Station 2: STRENGTH INTENSITY: 10 min
4 WORKING SETS
Incline Bench Press x 6reps
Incline Bench Press will be seen every week. It’s one of the primary exercises of this cycle. We had it in previous cycles as a primary exercise as well. However this time we are looking for heavy lifting. Only 4 working sets in 10- minutes:
1 Warm-up Set: if needed:
Warm-up Set 1: 10 reps – Easy
Working Sets:
Set 1 – 6 reps
Set 2 – 6 reps – higher weight
Set 3 – 6 reps – higher weight
Set 4 – 6 reps – Higher weight
Loading Note: Since we will see this exercise once every 2 Thursdays, record your weight and increase it next time
Beginners should stay at not less than 8 reps per set.
Station 3: STRENGTH BALANCE: 10 min
4 Sets
1) 10 BC Gliding Hamstring Curl
2) 10 Goblet Cyclist Squat
Station 4: INTERVAL WEIGHT TRAINING : 10 min
3 sets
Partner workout
Partner A : 400/320m Row.
Partner B:12 Dual DB Hang Power Clean+12 DB Suitcase Walking Lunge+MAX Alt DB Power Snatch Until Rowerg is free
Aim to complete one round within 3 minutes and 20 seconds. Rowerg Time cap 1:40 seconds. If 400 meters is too much for the client to complete within 1:40, rescale!
