KILLER WORKOUTS

Transfer your body!
                                                
  • 6/7/14

Foam Roll the whole Body ( do this before every workout)

Stretch

  • Dancer’s stretch, Hamstring stretch with bands, Intermediate groin stretch, Kneeling hip flexer, Upper back leg grab, windmills, and Shoulder stretch.

Warm up

  • 15 Jumping jacks
  • 15 squats
  • 15 push ups
  • 15 push press 45lb
  • 15 jump squats

KillerWorkout (KWO)

4 sets one min. rest in between each set

  • 7 thrusters 95lb (scale 65lb)
  • 14 slams 20lb (scale 15lb)
  • 21 wall ball 14lb (scale 10lb)

My times ( set1 1:55, set2 2:05, set3 2:35, set4 2:15) WHAT IS YOURS?

Strength Training 

Bench Press

  • warm up 10 reps 45lb (only bar)
  • 10 reps light bands on each side
  • 8 reps medium  bands on each side
  • 3 sets/ 8 reps medium bands and 10lb on each side

Back Squats

  • warm up 10 reps 65lb (scale 50%)
  • rest 20sec.
  • 10 reps 95lb (scale 55%)
  • rest 20sec.
  • 8 reps 115lb (scale 60%)
  • rest 20sec.
  • 5 reps 135lb (scale 65%)
  • rest 20sec.
  • 3 reps 155lb (scale 70%)
  • rest 20sec.
  • 2 reps 175lb Bands up top to help up from the bottom (scale 75%)
  • rest 20sec.
  • 1 rep 195lb Bands up top to help up from the bottom (scale 80%)
  • rest 2min
  • reverse the process (Ex. 1 rep 195lb Bands up top to help up from the bottom

rest 20sec., 2 reps 175lb Bands up top to help up from the bottom, etc… )

Foam Roll & Stretch after the workout

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