Jan/Feb Training Plan


MONDAY UPPER HEAVY
1)Standing calf raise 10x10 30s rest
2)1 arm snatch 5x6  60s rest
3a)Overhead press 3x5/5x5/2x5/1x5RM (Weeks 1-4) 60s
3b)Weighted neutral grip pullups  5x5  60s
4a)Close grip bench 3x5/5x5/2x5/1x5RM  60s
4b)Front lever hold 4x10 60s
Heavy prowler sprints
WEDNESDAY LOWER

1a)Vertical jump 3x5 60s
1b)GHR 3x5
2)Squat 3x5/5x5/2x5/1x5RM  2 min
3)BB hip thrust 4x8 60s
4a)1 leg squat 3x6-8  30s
4b)Lsit 3x12s 30s
5)Band Clams
Farmer’s walks

FRIDAY UPPER
1a)Feet elevated inverted row 5x6-8 60s
1b)HSPU 5x3-5  60s
2a)Suspended pushup 5x6-8 45s
2b)Front lever 3x10 seconds 45s
3a)Bicep curl 3x10  30s
3b)Ab wheel 3x6-8  30s
4)Lateral raises or TRX flyes

SATURDAY LOWER
1)Seated calf raise 10x10
2)Deadlift 5x8(55%)/4x8(60%)/3x8(65%)/deload
3)Leg press 3x15
4)1 leg glute bridge 3x10-12
5)Band abductions
KB swings and/ or double unders


Comments

  1. this sounds great Lindsay! <3 thanks for sharing :) I hope you enjoy :) <3

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  2. Wow, girl! you look amazing! My inspiration! Thanks for posting this awesome workout! :)

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  3. Thanks for sharing your workout plan! I hope you don't mind, I am going to use your workout plan as inspiration for mine. You are so an inspiration, and so beautiful inside and out :) God bless!

    ReplyDelete
    Replies
    1. No problem!! Thanks so much, I really appreciate that! :)

      Delete
  4. One thing I can say about your training plan, wow! Your whole week is full of action. You definitely know how to make your January and February productive and healthy. Keep it up!

    Derrick @ PersonalTrainingHudson.com

    ReplyDelete

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