February Workouts 1-4: (Patreon)
Content
10 minute incline warm up or just do this on a field you know
3 minutes walking at 15min below pace, 3 minutes jogging, 2 minute increase speed every 15 seconds, 1 minute easy jog, 1 minute walk easy.
A lot of my core is sometimes the same so I don't always jot it down.
I also do a lot of shit I forget to write about and hike just about everyday.
Dynamic stretching
Workout 1:
4x:
40 high knee toe taps
15 eccentric barbell deadlifts
20 jump squats
4x
20 walking kettlebell lunges (heavy)
10 single arm cleans w/kettlebell
4x
10/10 single leg squats w/ single kettlebell
12 kettlebell row, set down, pick up into dead lift, (a row plus a deadlift pull is one rep)
4x:
20 leg extensions
10 single leg glute raises
10/10 raised clams
after fourth set, 15, 15, 15, 15+ drop set
c/d and stretch big time.
Workout 2:
6x
150m ski
10 burpees
40 walking lunges
4x
6 single leg RDL's
after last set, 30 jump squats
3x
heavy load:
12 front barbell squats
8 back barbell squats
rest appropriately and increase weight on squats if able.
4x
5 slow, 5 fast to 50 reps on leg curls
4x
20 supermans
20 donkey kicks
10/10 fire hydrant
10/10 clams
Workout 3:
4x
200m row at sub 145pace
20 walking barbell lunges
10 ab roll up and toss w/medicine ball
20 slam balls
4x
20 bent over barbell rows
40 Russian twists w/med ball
20 kettlebell upright rows
4x:
6/6 single arm dumbbell chest press
10 barbell back squats
3x ez bar:
15 skull crushers
15 bicep curls
15 military press
Workout 4:
4x
12 dumbbell chest press
150m row at sub 145 pace
5x
15 dumbbell shoulder seated press
15 lateral raises
20 running arm w/weights
4x
12 dumbbell front raises
12 upright rows w/ ez bar curl
20 bench dips
3x
12 chest flyes w/3 second hold at bottom of every rep
10 clapping pushups
5x
5-8 eccentric pull ups
12/12 lateral cable raises
60 second plank