PHASE 20 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 20 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body (Week 1 & 3)

4 sets

A1. Flat DB Floor Press – 5 + 5 reps – 5010 + 2010

A2. Chin-up – 5+3+2 reps (10secs)

3min rest

3 sets

B1. Incline DB Press –  8+5+3 reps (10secs)

B2. Bent Over Barbell Row 8+5+3 (10secs)

3 sets

C1. DB Curl Semi-Supinated 10-12reps

C2. DB Tricep Extension 10-12reps

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Lower Body ( Week 1 & 3)

2-3 warmup sets

4 sets

A1. 2 Muscle Snatches + 2 Overhead Squat

A2. 1 min Row, Bike, or Ski @ 90-95% MHR

3 min rest

3 sets

B1. BB Back Squat 10+7+5 reps | 10sec- feet middle

B2. RDL 8+5+3 reps | 10secs

3 sets

C. Calf Raises 15-20reps/ea (plate + DB)

1:00 rest

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Upper Body (Week 2 & 4)

4 sets

A1. Incline DB Press 5+5 reps – 5010 + 2010

A2. Pull-Up Wide – 5+5 reps – 5010 + 2010

B1. BB Floor Press – 8+5+3 – 3110

B2. 2xDB Row – 10+7+5 – 3010

3 sets

C1. Moving Plank  10-12 reps

C2. Hang Single Leg Raise 10-12 reps

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Total Body ( Week 2 & 4)

4 sets

A1. Power Clean 10 reps (unbroken)

A2. 1 min Row, Bike, or Ski @ 90-95% MHR

3 min rest

3 sets

B1. Push Press  8+5+3 | 10 secs

B2. Lateral DB Raise 10-15reps/ea

3 sets

C1. Moving Plank 10- 12 reps

C2. Hanging Leg Raises 10-12 reps

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Categories: WOD