Be Strong, Be Kind

Strength coach, trainer educator, writer, mom to three awesome kids, pie enthusiast. Creating monsters since 2009.

Training Schedule July 19th through July 26th

Monday July 12th

Back Squat 3×10
Press 5×5

Tuesday July 6th

Complete the following circuit at a moderate pace:
Rest one minute between sets
Jump rope 50 reps
Knees to elbows, 10-15
(alternative 10 chin ups or body rows, 10 hanging knee raises)
Bulgarian split squat right leg 15
Bulgarian split squat left leg
Kettlebell swing, 25
Perform 4-5 rounds.

Wednesday July 7th

This is a high intensity workout.  Make sure you have an extended warmup such as 20-30 minutes steady state cardio, body weight circuits, and/or dynamic stretches.  I will typically run 400 meters and then complete 30 reps of 6 different exercises that loosen the joints and stimulate all the muscles such as overhead squats, standing russian twists with a light bar, lunges, body rows, club bell swings, etc.

10 burpees
10 dumbbell thrusters
50 meter sprint
2-4 minutes rest

Thursday July 8th

Rest Day

Friday July 9th

Perform the following at a medium high intensity. 

Overhead Walking Lunges, 50 meters (use dumbbell, bar, plate, whatever you are comfortable with)
30 situps
100 jump ropes
5 rounds

Saturday July 10th

Bench Press 5×5
or
Perform as a circuit:
Dumbbell Bench Press 15 reps
Back Squat 15 reps
3 rounds

Categories: Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s