7.13.16 “Lunges For Life 2.0”

July 12, 2016
2012 Cat!!! Her barbell would have triple that weight on their now!!!

2012 Cat!!! Her barbell would have triple that weight on their now!!!

FITNESS & LIFESTYLE

Strength:
Deadlift
5-5-5-3-3-3-1-1-1
Rest :90 seconds between sets

“Lunges for Life 2.0”
4 Rounds
20 Front Rack Front Lunges (95,65)
400m Run

The lunges will be stationary, stepping forward with one leg, then kissing the ground with the knee and then returning the front leg back to the starting position.

15 Minute Cap – Scale Appropriately

EXTRA CREDIT
(Choose one of these extra credit options if you need work in this area)
CORE
4×15 weighted Back Extensions

ENDURANCE
Choose ONE of the following sports: (only once a week)
Swim (M/Tu/W): Max Distance in 30:00
Bike (M/Tu/W): Max Distance in 30:00
Run (M/Tu/W): Max Distance in 30:00
Row (M/Tu/W): Max Distance in 30:00

STRENGTH
Low Bar Back Squat
5 sets of 5 reps
— Sit way back and load the hammies. Shins vertical. Use a box if needed but don’t unload.

PERFORMANCE & SPORT

A. Low bar back Squat — Sit way back and load the hammies. Shins vertical. Use a box if needed but don’t unload.
5-5-5-3-3-3-1-1-1

B. SUMO Deadlifts – with bands
4 sets of 4-8 reps – add weight each set – last set should be to failure

C. Weighted Back Extensions
3 x 10-15 reps – add weight each set – heavier than last week

D.”Lunges for Life2.0+”
4 Rounds
20 Front Rack WALKING Lunges (135,95) — If in a Class setting then stationary front lunges
400m Run

E. EXTRA CREDIT
Choose Todays Endurance
or
30 Minutes of Hip and Upper Thoracic Mobility – get FLEXY

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