Thursday Training

Dansville Fitness Club -0567“Fitness/Beginner/Recovery”
A.
Bench Press 3×5 (add 2.5lbs)
rest 1-2 minutes between sets

B.
3-5 rounds, no clock
2 trips through agility ladder
5 Inchworms
15 Back Extensions
30 second Plank Hold
30 second Hip Bridge

“Competition Prep”
A.
Close Grip Bench Press 3×5 (challenging weight)
rest 1-2 minutes between sets

B.
Snatch Pulls 10×1
rest as needed

C.
3-5 rounds, no clock
15 Back Extensions
Max Ring Plank Hold
5 OHS (challenging weight)

“Home Workout”
A.
Pushups 3 sets of max reps
choose a setup that gets you around 15 reps
Knee pushups
Full pushups
Clapping Pushups
rest 2 minutes between sets

B.
10 rounds, no clock
10 Leg Lifts
5 Good Mornings (broom stick)

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