PHASE 22 (UPPER & TOTAL BODY ACCESSORY AND STRENGTH)

NEW Phase 22 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body (Weeks 1 & 3)

6 sets
A. Flat BB Floor Press – 8-5-3-8-5-3 reps
2 min rest btw sets

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

3 sets
C1. Incline DB Press neutral  1 & 1/2 – 8 reps
C2. DB bicep curl – 3 reps shy of failure

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Total Body (Weeks 1 & 3)

4 sets
A1. Standing Overhead Press 8, 6, 4, 8, 6, 4 reps
A2. Pull Ups Wide Pronated 5, 5, 3, 3, 2, 2
A3. 90 sec Jump Rope
3 min rest

3 sets
B1. KB side lunge  8+5+3 reps | 10sec
B2. RDL 7+5+3 reps | 10secs
1:30 rest

4 sets
C. BB bicep curl (get heavier)
1:00 rest

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Upper Body (Weeks 2 & 4)

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

3 sets
B1. BB Floor Press – 5 + 5 reps (Tempo 5010 + 2010)
B2. DB Row – 10+7+5/each (Tempo 3010)

3 sets
C1. Leg March  10-12 reps
C2. Weight sit-ups 8 – 12 reps
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Total Body (Weeks 2 & 4)

4 sets
A1. BB Bradford Press 5-8 reps (unbroken)
A2. Lateral DB raise 15 reps
A3. Bicep curl 10-15 reps
3 min rest

3 sets
B1. DB Rear Delt Fly 10-15 reps
B2. Tricep Push Down 10-15 reps

3 sets
C1. Shoot throughs  12 reps/each
C2. Lying knees to chest  10 – 15 reps
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Categories: WOD