Daily Aggressive Meditation Workout
Workout #1
Phase 1) HIIT Sprints - 45 seconds on, 30 seconds rest. 20 minutes total. Pyramid speed up and down 7.0, 8.0, 9.0, 10.0, 11.0, 10.0, 9.0, 8.0, 7.0
Phase 2) *Circuit*
Battle Rope - light speed rope 30 seconds, heavy rope 30 seconds.
Pull Ups - Alternate between wide grip and underhand grip. Go until failure. Repeat 7 Sets.
Bridges - Place phone with FPVS in view. Hold bridge until failure. Alternate between front bridge and side bridge
Workout #2
Phase 1) Suicides / Sprints on basketball court. Focusing on initial acceleration from stopping position. 10-15 minutes
Bear Crawl - Down, back, down, back (4 lengths of court) Repeat 5 times
Phase 2) *Circuit *
Farmers Walk- 85 lb Dumbells (4 lengths of court per set)
Pushups - 30 per set as fast as possible - repeat 6 times
Workout #3
Phase 1) HIIT Sprints on stationary bike. 15 minutes
Shadow boxing 5-10 minutes.
Phase 2) Shoulder press smith machine, moderate weight - 7 sets
Standing DB Curls, twist at top - run the rack in 5 lb. increments
Workout #4
Phase 1) Uphill walk 20 minutes - 3.3 speed - 15.0 incline
Phase 2) *Circuit*
Deadlift - 225 lbs. Hang clean with shrug in between reps - 185 lbs. - Alternate 7 sets
Back extensions and kneeling rope crunch - 7 sets
Workout #5
Phase 1) Heavy bag / shadow boxing - 16 oz. gloves - 20 minutes
Phase 2) *Circuit*
Incline barbell bench press, seated preacher curls - 6 sets
DB Fly, seated incline DB curls - 6 sets
Workout #6
Phase 1) Treadmill incline walk uphill - 3.5 speed, 15.0 incline - 10 minutes
Stationary bike sprint - Level 15 - 10 minutes
Phase 2) *Circuit*
Hack squat, Swiss ball crunch - 7 sets
Stretch
Workout #7
Phase 1) Aggressive heavy bag - 15 minutes
Phase 2) *Circuit*
Close grip underhand lat pulldown - Heavy power reps
Seated preacher curls - 6 sets
Lateral raise seated shoulder machine
Cable tricep pushdowns - 6 Sets
Workout #8
Phase 1 & 2 Combined - Active rest day)
Treadmill Jog - 15 minutes, Bike - 15 minutes, Stairmaster - 15 minutes
Workout #9
Phase 1) Quick hands heavy bag, 16 oz gloves - 15 minutes
Phase 2) Heavy bench DB row
Circuit: Preacher curl, Medium weight lat pull down 3 different ways (wide grip, wide grip behind neck, underhand grip), Swiss ball crunch, Back extension - 5 sets
Workout # 10
Phase 1) HIIT stationary bike - 25 minutes
Battle rope - Alternate heavy and light ropes, full speed until failure, 3 sets each
Phase 2) Reverse grip bench press - heavy - 5 sets
Circuit: Standing rope tricep extension, incline chest press machine, standing leg press / deadlift machine
Finish: Tricep pushdown - run the rack - light, heavy, light - one plate increments
Workout #11
Phase 1 & 2 Combined - Active rest day)
Uphill walk - Alternate between 7.0 and 15.0 incline - 3.3 speed - 35 minutes
Stretch
Workout #12
Phase 1) Stationary bike HIIT Sprints - 15 minutes
Quick hands, heavy bag - 10 minutes
Phase 2) *Circuit*
Heavy hang clean, Barbell shrug (time under tension reps) - 4 sets
Smith machine upright row, DB hang snatch, Cable rear delts - 4 sets
Bridges - 3 sets until failure
Workout #13
Phase 1) Stairmaster - 50 flights
Phase 2) *Circuit*
Box squats, Swiss ball crunch, Hamstring curl - 5 sets
Bear crawl 5 lengths (or until failure)
Workout #14
Phase 1) Bike HIIT sprints - 15 minutes
Phase 2) *Circuit*
3 part preacher curl circuit (Single arm DB curl, Wide grip barbell preacher curl, Standing reverse grip curl)
Wide grip tricep pushdown - time under tension - 5 sets
Workout #15
Phase 1) Stationary bike - steady state - 20 minutes
Phase 2) *Circuit*
Heavy DB incline, DB fly - 5 sets
Cable underhand lower chest fly - 5 sets
Workout # 16
Phase 1 & 2 - Active Rest) Hike uphill - 15.0 incline, 2.7 speed - 45 minutes
Ab exercise of choice
Stretch
Workout #17
Phase 1) Bike 10 minutes. Heavy bag - 2 minute rounds x 5
Phase 2) *Circuit*
DB Shoulder press heavy, Arnold's, Machine shoulder raise - 5 sets
Workout # 18
Phase 1) HIIT Sprints - 20 minutes
Phase 2) *Circuit*
Heavy squat, Quad extension, Straight leg deadlift
Workout # 19
Phase 1) Walk uphill - 10 minutes, Stationary bike sprint - 5 minutes, Shadow boxing - 5 minutes
Phase 2) *Circuit*
Hang clean heavy with shrug in between, DB hang snatch - 4 sets
225 lb. Barbell shrug, Run the weight stack (pyramid) cable seated shoulder press, DB shrug hold - 4 sets
Workout #20
Phase 1) Heavy bag - 10 minutes, Walk uphill - 10 minutes
Phase 2) *Circuit*
Box squat, Standing shoulder press, Swiss ball crunch - slow / negatives - 6 sets
Workout #21
Phase 1) Bike high intensity sprint - 18 minutes
Phase 2) *Circuit*
Standing barbell upright row, DB shrug holds, Push-ups, Tricep pushdown, Swiss ball crunch w/ 45 lb. plate, DB fly - Repeat 4-5 times
Workout #22
Phase 1) Outdoor jog to warmup - 15 minutes
Phase 2) Deadlift only day outside in heat - 225 x 8, as many sets as you can complete in 45 minutes
Workout #23
Phase 1) Bike HIIT sprint - 20 minutes
Phase 2) *Circuit*
Heavy incline DB bench press, Rope cable tricep pushdown, kneeling cable crunch, DB fly
Workout #24
Phase 1 & 2) Active recovery day - Walk uphill - 30 minutes, Bike - 20 minutes, Stretch
Workout #25
Phase 1) Jog at 7.5 - 15 minutes
Phase 2) *Circuit*
Shadow boxing - 60 seconds per set, Heavy DB Row, machine curls:, bodyweight pullups
Finisher: DB row hold negatives. Go until failure.
Workout #26
Phase 1) Heavy bag - 20 minutes
Phase 2) *Circuit*
Hang Clean, Goblet squat, Small swiss ball crunch with plate, lower back curl with oblique crunches
Finisher: Bridge until failure
Workout #27
Phase 1) Jog 1 Mile, Battle rope circuit - 15 minutes. Alternate heavy and light.
Phase 2) *Circuit*
Decline barbell bench press, box squat - 6 sets
Finisher: Close grip barbell bench press negatives. Go until failure.
Workout #28
Phase 1) Bike - 20 minutes - Sprint intervals
Phase 2) *Circuit*
Heavy bag - speed rounds, Pullups, leg raises on ab/dip bar - 6 sets
Finisher: Lat pulldown pump - alternate wide grip and underhand. Light to moderate weight, high reps
Workout #29
Phase 1) HIIT Sprints - 20 min.
Phase 2) *Circuit*
Fixed machine deadlift, Pushups, Swiss ball crunch - 6 sets
Finisher: Slow rep pushups to failure.
Workout #30
Phase 1) Uphill walk - 15 min, Heavy bag - 10 min
Phase 2) *Circuit*
Smith machine squat, Decline bench
Finisher: Underhand grip lat pulldown
Workout #31
Phase 1) HIIT sprint, hills - 10 min
Phase 2) *Circuit*
Hang cleans, standing DB shoulder press , shrugs
Finisher: Run the rack standing DB press, lateral raise, cable shoulder press
Workout #32
Phase 1) Bike HIIT sprints - 20 min
Phase 2) *Circuit*
Bridges, kneeling cable crunch, swiss ball crunch
Finisher: Bridges to failure
Workout #33
Phase 1) Stairmaster - 60 flights
Phase 2) *Circuit*
Leg press pyramid, iron cross, machine fly - 8 x 10
Workout #34
Phase 1) Bike - 10 min, Shadow box / Heavy bag - 10 minutes
Phase 2) *Circuit*
Lat pull down wide grip with moderate weight, alternate TuT reps with speed reps, crunches with knees locked in lat pull down machine
Finisher: Lat pull down - 70 lbs. 100 reps x 3 sets
Workout #35
Phase 1) Jog - 10 min, HIIT sprints - 5 min
Phase 2) *Circuit*
Cable low row - hold at top for 10 seconds x 10 reps, body weight squat - 20 , bridges - hold until failure
Workout #36
Phase 1) 1 mile run as fast as possible, battle rope - light - 5 min
Phase 2) *Circuit*
Seated smith machine shoulder press, Rear delt fly - 8 sets of 8-10
Workout #37
Phase 1) Bike - 20 min, Stairmaster - 20 flights
Phase 2) *Circuit*
Seated chest press machine - strength, seated low row machine
Finisher: Drop weight on both and do 2 sets to failure
Workout #38
Phase 1) 1 mile run - jog up to sprint - 6,7,8,9 mph
Phase 2) *Circuit*
Back extension / side crunch, Ab slide machine , Hang cleans - 7 sets
Finisher: DB curls, push-ups with bridge hold
Workout #40
Phase 1) Bike 10 min, Stairmaster - 50 flights
Phase 2) *Circuit*
Decline barbell bench press, hex bar deadlift with shrug at top - 7 sets of 10
Workout #41
Phase 1) 2 mile HIIT speed run - 60 second sprints, 30 seconds off - 9 mph
Phase 2) *Circuit*
DB low row using bench- heavy, Swiss ball crunch with bridge - 8 sets
Finisher: Run the rack DB low row using bench
Workout #42
Phase 1) Stairmaster - 60 flights
Phase 2) *Circuit*
Pyramid up and down leg press, Bicep curl machine - 8 sets
Finisher: Bicep curl machine - 3 sets of negatives until failure
Workout #43
Phase 1) Bike - 25 minutes
Phase 2) *Circuit*
Smith machine back squats - heavy, Straight barbell curl - 7 sets
Workout #44
Phase 1) Jog - 5 min, HIIT sprints - 5 min, Row for speed- 10 min
Phase 2) *Circuit*
T row - wide grip - pyramid up to heavy, Rope tricep pushdown, Cable curl - 6 sets
Finisher: Seated low row - light weight until failure x 2
Workout #45
Phase 1) HIIT sprints - 15 min
Phase 2) *Circuit*
Deadlifts - 225lb , Swiss ball crunch - No defined sets, repeat until absolute failure
Workout #46
Phase 1) 7 mile bike ride - Complete as fast as possible, Stairmaster - 30 flights
Phase 2) *Circuit*
Bridges - Hold until failure, Dips - 15-20 reps - Max sets for 30 minutes
Workout #47
Phase 1) Uphill walk - 1 mile
Phase 2) *Circuit*
Seated low row cable pull - hold at top 5 sec., Standing cable tricep press - 7 sets of 10
Workout #48
Phase 1) Bike - 10 min, Heavy bag - 10 min.
Phase 2) *Circuit*
Leg press, DB hang snatch - 7 sets of 8-10
Workout #49
Phase 1) Uphill walk - 20.0 incline - 15 min
Phase 2) *Circuit*
Diamond bar deadlift,
Two hand, single DB, tricep extension lying on bench
Workout #50
Phase 1) Bike - 20 min
Phase 2) *Circuit*
Swiss ball crunch with 45 lb. plate, Lying leg raise, Side bridges - 7 sets until failure
Workout #51
Phase 1) Stairmaster - 50 floors, Heavy bag - 15 min
Phase 2) *Circuit*
Barbell squat - moderate weight, Hang clean - moderate weight - 7 sets of 6-10
Workout #52
Phase 1) Speed ladder, JJ Watts - 20 min
Phase 2) *Circuit*
Leg press - Pyramid weight, Swiss ball crunch - 7 Sets of 8-10
Workout #53
Phase 1) Uphill walk - 20 min
Phase 2) *Circuit*
Heavy squats, Standing DB press - moderate to heavy weight - 6 sets of 6-8
Workout #54
Phase 1) Jump rope, Bodyweight squat, Shadow boxing, Bear crawl - Circuit - 25 min
Phase 2) *Circuit*
Heavy chest press machine, Kettlebell swings, Bridges - Max sets of 10 reps - 25 min
Workout #55
Phase 1) Bike HIIT sprints, Pull-ups - 5 sets of max reps
Phase 2) *Circuit*
Lat pull-down - 3 different handles (regular wide, underhand, v-split handle) - 4 sets of 10, Ab crunch with legs locked into lat pull machine in between sets
Finisher: Wide grip lat pulldown - 100 reps, light weight
Phase 1) HIIT Sprints - 45 seconds on, 30 seconds rest. 20 minutes total. Pyramid speed up and down 7.0, 8.0, 9.0, 10.0, 11.0, 10.0, 9.0, 8.0, 7.0
Phase 2) *Circuit*
Battle Rope - light speed rope 30 seconds, heavy rope 30 seconds.
Pull Ups - Alternate between wide grip and underhand grip. Go until failure. Repeat 7 Sets.
Bridges - Place phone with FPVS in view. Hold bridge until failure. Alternate between front bridge and side bridge
Workout #2
Phase 1) Suicides / Sprints on basketball court. Focusing on initial acceleration from stopping position. 10-15 minutes
Bear Crawl - Down, back, down, back (4 lengths of court) Repeat 5 times
Phase 2) *Circuit *
Farmers Walk- 85 lb Dumbells (4 lengths of court per set)
Pushups - 30 per set as fast as possible - repeat 6 times
Workout #3
Phase 1) HIIT Sprints on stationary bike. 15 minutes
Shadow boxing 5-10 minutes.
Phase 2) Shoulder press smith machine, moderate weight - 7 sets
Standing DB Curls, twist at top - run the rack in 5 lb. increments
Workout #4
Phase 1) Uphill walk 20 minutes - 3.3 speed - 15.0 incline
Phase 2) *Circuit*
Deadlift - 225 lbs. Hang clean with shrug in between reps - 185 lbs. - Alternate 7 sets
Back extensions and kneeling rope crunch - 7 sets
Workout #5
Phase 1) Heavy bag / shadow boxing - 16 oz. gloves - 20 minutes
Phase 2) *Circuit*
Incline barbell bench press, seated preacher curls - 6 sets
DB Fly, seated incline DB curls - 6 sets
Workout #6
Phase 1) Treadmill incline walk uphill - 3.5 speed, 15.0 incline - 10 minutes
Stationary bike sprint - Level 15 - 10 minutes
Phase 2) *Circuit*
Hack squat, Swiss ball crunch - 7 sets
Stretch
Workout #7
Phase 1) Aggressive heavy bag - 15 minutes
Phase 2) *Circuit*
Close grip underhand lat pulldown - Heavy power reps
Seated preacher curls - 6 sets
Lateral raise seated shoulder machine
Cable tricep pushdowns - 6 Sets
Workout #8
Phase 1 & 2 Combined - Active rest day)
Treadmill Jog - 15 minutes, Bike - 15 minutes, Stairmaster - 15 minutes
Workout #9
Phase 1) Quick hands heavy bag, 16 oz gloves - 15 minutes
Phase 2) Heavy bench DB row
Circuit: Preacher curl, Medium weight lat pull down 3 different ways (wide grip, wide grip behind neck, underhand grip), Swiss ball crunch, Back extension - 5 sets
Workout # 10
Phase 1) HIIT stationary bike - 25 minutes
Battle rope - Alternate heavy and light ropes, full speed until failure, 3 sets each
Phase 2) Reverse grip bench press - heavy - 5 sets
Circuit: Standing rope tricep extension, incline chest press machine, standing leg press / deadlift machine
Finish: Tricep pushdown - run the rack - light, heavy, light - one plate increments
Workout #11
Phase 1 & 2 Combined - Active rest day)
Uphill walk - Alternate between 7.0 and 15.0 incline - 3.3 speed - 35 minutes
Stretch
Workout #12
Phase 1) Stationary bike HIIT Sprints - 15 minutes
Quick hands, heavy bag - 10 minutes
Phase 2) *Circuit*
Heavy hang clean, Barbell shrug (time under tension reps) - 4 sets
Smith machine upright row, DB hang snatch, Cable rear delts - 4 sets
Bridges - 3 sets until failure
Workout #13
Phase 1) Stairmaster - 50 flights
Phase 2) *Circuit*
Box squats, Swiss ball crunch, Hamstring curl - 5 sets
Bear crawl 5 lengths (or until failure)
Workout #14
Phase 1) Bike HIIT sprints - 15 minutes
Phase 2) *Circuit*
3 part preacher curl circuit (Single arm DB curl, Wide grip barbell preacher curl, Standing reverse grip curl)
Wide grip tricep pushdown - time under tension - 5 sets
Workout #15
Phase 1) Stationary bike - steady state - 20 minutes
Phase 2) *Circuit*
Heavy DB incline, DB fly - 5 sets
Cable underhand lower chest fly - 5 sets
Workout # 16
Phase 1 & 2 - Active Rest) Hike uphill - 15.0 incline, 2.7 speed - 45 minutes
Ab exercise of choice
Stretch
Workout #17
Phase 1) Bike 10 minutes. Heavy bag - 2 minute rounds x 5
Phase 2) *Circuit*
DB Shoulder press heavy, Arnold's, Machine shoulder raise - 5 sets
Workout # 18
Phase 1) HIIT Sprints - 20 minutes
Phase 2) *Circuit*
Heavy squat, Quad extension, Straight leg deadlift
Workout # 19
Phase 1) Walk uphill - 10 minutes, Stationary bike sprint - 5 minutes, Shadow boxing - 5 minutes
Phase 2) *Circuit*
Hang clean heavy with shrug in between, DB hang snatch - 4 sets
225 lb. Barbell shrug, Run the weight stack (pyramid) cable seated shoulder press, DB shrug hold - 4 sets
Workout #20
Phase 1) Heavy bag - 10 minutes, Walk uphill - 10 minutes
Phase 2) *Circuit*
Box squat, Standing shoulder press, Swiss ball crunch - slow / negatives - 6 sets
Workout #21
Phase 1) Bike high intensity sprint - 18 minutes
Phase 2) *Circuit*
Standing barbell upright row, DB shrug holds, Push-ups, Tricep pushdown, Swiss ball crunch w/ 45 lb. plate, DB fly - Repeat 4-5 times
Workout #22
Phase 1) Outdoor jog to warmup - 15 minutes
Phase 2) Deadlift only day outside in heat - 225 x 8, as many sets as you can complete in 45 minutes
Workout #23
Phase 1) Bike HIIT sprint - 20 minutes
Phase 2) *Circuit*
Heavy incline DB bench press, Rope cable tricep pushdown, kneeling cable crunch, DB fly
Workout #24
Phase 1 & 2) Active recovery day - Walk uphill - 30 minutes, Bike - 20 minutes, Stretch
Workout #25
Phase 1) Jog at 7.5 - 15 minutes
Phase 2) *Circuit*
Shadow boxing - 60 seconds per set, Heavy DB Row, machine curls:, bodyweight pullups
Finisher: DB row hold negatives. Go until failure.
Workout #26
Phase 1) Heavy bag - 20 minutes
Phase 2) *Circuit*
Hang Clean, Goblet squat, Small swiss ball crunch with plate, lower back curl with oblique crunches
Finisher: Bridge until failure
Workout #27
Phase 1) Jog 1 Mile, Battle rope circuit - 15 minutes. Alternate heavy and light.
Phase 2) *Circuit*
Decline barbell bench press, box squat - 6 sets
Finisher: Close grip barbell bench press negatives. Go until failure.
Workout #28
Phase 1) Bike - 20 minutes - Sprint intervals
Phase 2) *Circuit*
Heavy bag - speed rounds, Pullups, leg raises on ab/dip bar - 6 sets
Finisher: Lat pulldown pump - alternate wide grip and underhand. Light to moderate weight, high reps
Workout #29
Phase 1) HIIT Sprints - 20 min.
Phase 2) *Circuit*
Fixed machine deadlift, Pushups, Swiss ball crunch - 6 sets
Finisher: Slow rep pushups to failure.
Workout #30
Phase 1) Uphill walk - 15 min, Heavy bag - 10 min
Phase 2) *Circuit*
Smith machine squat, Decline bench
Finisher: Underhand grip lat pulldown
Workout #31
Phase 1) HIIT sprint, hills - 10 min
Phase 2) *Circuit*
Hang cleans, standing DB shoulder press , shrugs
Finisher: Run the rack standing DB press, lateral raise, cable shoulder press
Workout #32
Phase 1) Bike HIIT sprints - 20 min
Phase 2) *Circuit*
Bridges, kneeling cable crunch, swiss ball crunch
Finisher: Bridges to failure
Workout #33
Phase 1) Stairmaster - 60 flights
Phase 2) *Circuit*
Leg press pyramid, iron cross, machine fly - 8 x 10
Workout #34
Phase 1) Bike - 10 min, Shadow box / Heavy bag - 10 minutes
Phase 2) *Circuit*
Lat pull down wide grip with moderate weight, alternate TuT reps with speed reps, crunches with knees locked in lat pull down machine
Finisher: Lat pull down - 70 lbs. 100 reps x 3 sets
Workout #35
Phase 1) Jog - 10 min, HIIT sprints - 5 min
Phase 2) *Circuit*
Cable low row - hold at top for 10 seconds x 10 reps, body weight squat - 20 , bridges - hold until failure
Workout #36
Phase 1) 1 mile run as fast as possible, battle rope - light - 5 min
Phase 2) *Circuit*
Seated smith machine shoulder press, Rear delt fly - 8 sets of 8-10
Workout #37
Phase 1) Bike - 20 min, Stairmaster - 20 flights
Phase 2) *Circuit*
Seated chest press machine - strength, seated low row machine
Finisher: Drop weight on both and do 2 sets to failure
Workout #38
Phase 1) 1 mile run - jog up to sprint - 6,7,8,9 mph
Phase 2) *Circuit*
Back extension / side crunch, Ab slide machine , Hang cleans - 7 sets
Finisher: DB curls, push-ups with bridge hold
Workout #40
Phase 1) Bike 10 min, Stairmaster - 50 flights
Phase 2) *Circuit*
Decline barbell bench press, hex bar deadlift with shrug at top - 7 sets of 10
Workout #41
Phase 1) 2 mile HIIT speed run - 60 second sprints, 30 seconds off - 9 mph
Phase 2) *Circuit*
DB low row using bench- heavy, Swiss ball crunch with bridge - 8 sets
Finisher: Run the rack DB low row using bench
Workout #42
Phase 1) Stairmaster - 60 flights
Phase 2) *Circuit*
Pyramid up and down leg press, Bicep curl machine - 8 sets
Finisher: Bicep curl machine - 3 sets of negatives until failure
Workout #43
Phase 1) Bike - 25 minutes
Phase 2) *Circuit*
Smith machine back squats - heavy, Straight barbell curl - 7 sets
Workout #44
Phase 1) Jog - 5 min, HIIT sprints - 5 min, Row for speed- 10 min
Phase 2) *Circuit*
T row - wide grip - pyramid up to heavy, Rope tricep pushdown, Cable curl - 6 sets
Finisher: Seated low row - light weight until failure x 2
Workout #45
Phase 1) HIIT sprints - 15 min
Phase 2) *Circuit*
Deadlifts - 225lb , Swiss ball crunch - No defined sets, repeat until absolute failure
Workout #46
Phase 1) 7 mile bike ride - Complete as fast as possible, Stairmaster - 30 flights
Phase 2) *Circuit*
Bridges - Hold until failure, Dips - 15-20 reps - Max sets for 30 minutes
Workout #47
Phase 1) Uphill walk - 1 mile
Phase 2) *Circuit*
Seated low row cable pull - hold at top 5 sec., Standing cable tricep press - 7 sets of 10
Workout #48
Phase 1) Bike - 10 min, Heavy bag - 10 min.
Phase 2) *Circuit*
Leg press, DB hang snatch - 7 sets of 8-10
Workout #49
Phase 1) Uphill walk - 20.0 incline - 15 min
Phase 2) *Circuit*
Diamond bar deadlift,
Two hand, single DB, tricep extension lying on bench
Workout #50
Phase 1) Bike - 20 min
Phase 2) *Circuit*
Swiss ball crunch with 45 lb. plate, Lying leg raise, Side bridges - 7 sets until failure
Workout #51
Phase 1) Stairmaster - 50 floors, Heavy bag - 15 min
Phase 2) *Circuit*
Barbell squat - moderate weight, Hang clean - moderate weight - 7 sets of 6-10
Workout #52
Phase 1) Speed ladder, JJ Watts - 20 min
Phase 2) *Circuit*
Leg press - Pyramid weight, Swiss ball crunch - 7 Sets of 8-10
Workout #53
Phase 1) Uphill walk - 20 min
Phase 2) *Circuit*
Heavy squats, Standing DB press - moderate to heavy weight - 6 sets of 6-8
Workout #54
Phase 1) Jump rope, Bodyweight squat, Shadow boxing, Bear crawl - Circuit - 25 min
Phase 2) *Circuit*
Heavy chest press machine, Kettlebell swings, Bridges - Max sets of 10 reps - 25 min
Workout #55
Phase 1) Bike HIIT sprints, Pull-ups - 5 sets of max reps
Phase 2) *Circuit*
Lat pull-down - 3 different handles (regular wide, underhand, v-split handle) - 4 sets of 10, Ab crunch with legs locked into lat pull machine in between sets
Finisher: Wide grip lat pulldown - 100 reps, light weight
