Discover Top Posts Tagged with #thebarbellsage

Saturday, 12/6/2014, Squats

Warm-up: 10 minutes

5 minutes - light cardio of choice (row, run, elliptical)

20 body squats, 20 lunges

Stretching

Primary Lift: 10-15 minutes

5 x 05 Back Squat @ 80% of 1RM, last set max reps

Secondary Lifts: 30-45 minutes

5 x 15 Jumping Squats

5 x 15 Ab Wheel

5 x 06 Front Squat

5 x Planks @ 1 minute

Sunday, 11/30/2014 - Yoga

Yoga: 30-90 minutes

Select a practice of your choice. We recommend going to a local studio and practices any form of yoga.

To practice at home we recommend downloading Yoga Studio from the app store. It is probably the best $4 you can spend.

https://itunes.apple.com/us/app/yoga-studio/id567767430

Friday, 11/28/2014 - Bench Press

Warm-up: 10 minutes

5 minutes - light met-con of choice (row, run, elliptical)

20 body squats, 20 push-ups

Stretching

Primary Lift: 10-15 minutes

5 x 05 Bench Press @ 80% of 1RM, last set max reps

Secondary Lifts: 30-45 minutes

5 x 15 Dips (if weighted do 6-10 reps)

5 x 15 Push-ups (declined w/ dumbbells for maximum rom)

5 x 06 Chest fly (free weights or cables)

5 x 06 Tricep extensions or skull crushers

Notes

Rest at least 1 minute between sets

Focus on control, safety, and range of motion

Emphasis is on Chest and Triceps

#thebarbellsage