Mike531- Журнал, 01 июл 19

Week 7 of Athlean-X Total body workout
Stage 3

In this weeks workout you will start out with 3 Size and Strength set exercises and will be utilizing various loading parameters for these sets. For these exercises you will be performing 4 total sets consisting of your 4 rep max on set 1, 8 rep max on set 2, 16 rep max on set 3 and on set 4 you will use your 4 rep max weight and perform as many reps as possible (AMRAP) over the duration of 2 minutes.

Rest Time:
90 seconds to 2 minutes between strength sets; 90 seconds between completed superset combos; 2 to 1 rest to work ratio for power sets meaning rest is twice as long as set lasts.

Monday - Total body workout 1
1:  DEADLIFT
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW

Weight Selection Progression
* SET 1: 4 RM
* SET 2: 8 RM
* SET 3: 16 RM
* SET 4: 2 MINUTE AMRAP WITH 4 RM

2:  CLOSE GRIP BENCH PRESS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW

Weight Selection Progression
* SET 1: 4 RM
* SET 2: 8 RM
* SET 3: 16 RM
* SET 4: 2 MINUTE AMRAP WITH 4 RM

3:  UNDERHAND BARBELL ROWS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW

Weight Selection Progression
* SET 1: 4 RM
* SET 2: 8 RM
* SET 3: 16 RM
* SET 4: 2 MINUTE AMRAP WITH 4 RM

4:  DB OR BARBELL THRUSTER
SETS: 3
REPS: SLOWDOWN (USE 10-15 RM)
This exercise is meant to be explosive so rather than taking this exercise to failure you will be training until you experience a noticeable slowdown in your rep speed. Once your reps are no longer explosive, stop the set! Your rest time is twice as long as it takes you to complete your set as you should be taking a 2 to 1 rest to work time ratio.

Tuesday Regeneration Day
PERFORM 3 TOTAL ROUNDS OF THE CIRCUIT SHOWN BELOW. REST TIME IS 1-2 MINUTES BETWEEN ROUNDS.

1A:  FACE PULLDOWNS
REPS: 15 
You will want to use a vertical cable set up for this exercise where you will lean back to perform your face pulls. When it comes to executing this movement, while pulling the cable down towards your face spread your elbows as far apart as the rope will allow with the goal of getting both your elbows and thumbs back behind your body. Hold the contraction at the ending position briefly and return to the starting position. Remember rep quality should be your main focus in these sets! 
 
1B:  BATTLE ROPE ALTERNATING WAVES
TIME: 20 SECONDS 
Perform 20 seconds of Alternating Waves with Battle Ropes. Make sure you get into an athletic stance before you begin!
 
2A:  HYPER Y'S
REPS: 15 
Lean over a physioball placing the ball under your hips and anchoring your feet under a stable object such a bench or machine. You are to initiate the movement by performing a hyper extension starting with a contraction of the glutes, followed by the lower back, then the muscles of the scapula as well as the mid and lower traps. As part of this hyperextension you will extend your arms over head to form a "Y" and hold the end range "Y" position briefly and return to the starting position.

2B:  BATTLE ROPE ALTERNATING WAVES
TIME: 20 SECONDS 
Perform 20 seconds of Alternating Waves with Battle Ropes. Make sure you get into an athletic stance before you begin! 

3:  CLAM SHELLS
REPS: 15 (EACH SIDE) 
Set up resistance band just above knees, place non-working foot flat on the ground and post top foot on the heel of your bottom foot to push off from.You will then rotate your top knee out aiming to get your knee past vertical to allow your hip to get into an externally rotated position. Pause slightly at the end range of each rep. Be sure to approach each set with a 15 sets of 1 mentality!

Wednesday - Total body workout 2
1:  BARBELL SQUATS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM

2:  BARBELL OHP
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM

3:  DB HIGH PULLS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM

4:  GHR PUSHUPS
SETS: 3
REPS: SLOWDOWN (USE BODYWEIGHT) 
This exercise is meant to be explosive so rather than taking this exercise to failure you will be training until you experience a noticeable slowdown in your rep speed. Once your reps are no longer explosive, stop the set! Your rest time is twice as long as it takes you to complete your set as you should be taking a 2 to 1 rest to work time ratio.

Thursday - Regeneration

PERFORM 3 TOTAL ROUNDS OF THE CIRCUIT SHOWN BELOW. REST TIME IS 1-2 MINUTES BETWEEN ROUNDS.
 
1A:  BAND PULL APARTS
REPS: 15 
Start this exercise with the band above your head with your hands about shoulder width apart with your thumbs facing each other. You are to then pull the band apart, down and back rotating your thumbs outward until they are pointing straight back behind you. Squeeze your mid trap and scap muscles together and slowly allow your hands to return to the starting position. Use a 15 sets of 1 mentality here!

1B:  KB SWINGS
TIME: 20 SECONDS 
Perform 20 seconds of KB Swings. Perform as many reps as you can in good form in the time prescribed. 
 
2A:  HIP BAND LADDER
REPS: Ladder to 10 (ALTERNATE STEPS IN EACH DIRECTION) 
Make sure you are keeping your toes pointed forward and not allowing your feet to rotate out. You are to take a big step followed by a half step to complete one rep. These sets are to be performed in Ladder fashion where you would perform 10 reps to the right, 10 reps to the left followed by 9 reps to the right and 9 reps to the left and so on working your way down to one rep in each direction. 

2B:  KB SWINGS
TIME: 20 SECONDS 
Perform 20 seconds of KB Swings. Perform as many reps as you can in good form in the time prescribed. 

3:  ROTATOR CUFF EXT. ROTATION
REPS: 15 (EACH SIDE) 
The goal of this exercise is not to set a new strength PR! You should focus on keeping elbow close to your side and getting a good contraction at the end of the movement. Use a 15 sets of 1 mentality on each and every set!

Friday - Total Body workout 3
1:  BARBELL HIP THRUSTS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM
 
2:  WEIGHTED DIPS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM
 
3:  WEIGHTED CHINS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM

4:  DB OR BARBELL HANG CLEAN AND PRESS
SETS: 3
REPS: SLOWDOWN (USE 10-15 RM) 
This exercise is meant to be explosive so rather than taking this exercise to failure you will be training until you experience a noticeable slowdown in your rep speed. Once your reps are no longer explosive, stop the set! Your rest time is twice as long as it takes you to complete your set as you should be taking a 2 to 1 rest to work time ratio.

Saturday and Sunday Rest Day

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1221 ккал

Жир: 49,17г | Белк: 89,66г | Углев: 109,24г.   Завтрак: Dannon Two Good Vanilla Greek Yogurt, Kellogg's Special K Protein Honey Almond Ancient Grains, Giant Eagle 1% Low Fat Milk, Coffee with Cream and Sugar. Ужин: Lettuce Salad with Assorted Vegetables, Trader Joe's New York Strip Steak, Trader Joe's Feta Cheese. Перекус/Другое: Bananas . подробнее ...