PHASE 21 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 21 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body (Week 1 & 3)

6 sets
A. Flat BB Floor Press – 8,5,3,8,5,3 reps
2 min

3 sets
B. Australian pull up – 10+7+5 reps (10 secs)
1:30 min rest

3 sets
C1. Incline DB Press – 12 reps
C2. KB Switch Row 10+8+5 (10 secs)

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Total Body (Week 1 & 3)

4 sets
A1. 3 Curtis P (1 power clean, 2 lunge, 1 push press)
A2. 1 min Row, Bike, or Ski @ 90-95% MHR
3 min rest

3 sets
B1. KB side lunge  5+3+2 reps | 10 sec
B2. RDL 8+5+3 reps | 10 sec

4 sets
C. DB hip thrust 15-20 reps/each (from the floor)
1:00 rest

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Upper Body (Week 2 & 4)

4 sets
A1. Incline DB Press – neutral 8+5+3 reps (10 sec)
A2. Chin-up –  7+4+2 reps (10 sec)

3 sets
B1. BB Floor Press – 8+5+3 – 3110
B2. DB Row – 10+7+5/each – 3010

3 sets
C1. Hollow crunch 10-12 reps
C2. Weight sit-ups 8 – 12 reps
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Total Body (Week 2 & 4)

4 sets
A1. BB Bradford Press 5-8 reps (unbroken)
A2. 1 min Row, Bike, or Ski @ 90-95% MHR
3 min rest

3 sets
B1. DB Rear Delt Fly 10-15 reps
B2. BB Bicep Curl 10-15 reps/each

3 sets
C1. Chin up 10-12 reps
C2. DB Tricep kickback 10-12 reps

Categories: WOD