4.1 Tuesday | Gym

 

A progressive build on our back and biceps, finishing with a Mini Metcon! This is what you are here for, let’s get after it!

WARM UP

WALKING WARM UP

10 minutes

WALKOUT

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

Inhale, begin movement by reaching overhead. Exhale as hands come to your sides and reverse the motion.

THORACIC ROTATION

30 seconds Alt sides

 

Set 1 — 3X

Note- Perform one movement with 60 seconds rest between rounds. Continue to build in weight if able.

EQUIPMENT
CABLE

EXERCISES
8-12 reps LAT PULLDOWN
60 seconds Rest

LAT PULLDOWN

8-12 reps Heavy

Sitting tall think about lifting your chest as you pull to the bar past your collarbones.

 

Superset 2 — 3X

Note- Perform exercises back to back.. Rest 30 seconds between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
10-15 reps SEATED ROW
16-20 reps STRAIGHT ARM PULLDOWN
Rest 30 seconds

SEATED ROW

10-15 reps Heavy

Sit tall, pull hands to abdomen, slowly reverse.

STRAIGHT ARM PULLDOWN

16-18 reps moderate weight

Maintain a soft bend in your elbows. Hinge at your hips and pull your hands to top of your thighs.

 

Circuit 3 — 3X

Note- Perform one exercise after the other. Rest 60 seconds of rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
The next 3 exercises are performed without setting down the weights
7-10 reps BOTTOM 1/2 BICEP CURL
7-10 reps TOP 1/2 BICEP CURL
7-10 reps BICEP CURL
60 seconds Rest

BOTTOM 1/2 BICEP CURL

7-10 reps
I’ll use 12.5-15lb DBs

TOP 1/2 BICEP CURL

7-10 reps
I’ll use 12.5-15lb DBs

BICEP CURL

7-10 reps
I’ll use 12.5-15lb DBs

Full range of motion here! If this is not challenging, you need to increase load.

 

MINI Superset 4 Sprint — 3X
As fast as possible

Note- For this Metcon you will perform one exercise after the other. Complete all rounds as quickly as possible

EQUIPMENT
PULL UP BAR
JUMP ROPE

EXERCISES
5 reps BURPEE TO CHIN UP
30 reps JUMP ROPE
Repeat 3X No Rest

BURPEE TO CHIN UP

5 reps

Modify using assisted machine

JUMP ROPE

30 Jumps

Advance to 20 double-unders. These are HARD!

 

COOLDOWN

Take additional time to stretch and foam roll as needed.

SHOULDER STRETCH + HIGH ELBOW

60 seconds alt arms

CAT COW

30 seconds

SUPINE SPINAL

30 seconds each side

 
Upper Body, Back and BicepAngela Fales