Phase 1 : Day 5 : Lift

Workout Summary:

Welcome to the last day of Phase 1! Finish the week strong with this awesome strength and conditioning workout! 

Todays workout is Week 2: Day 5 of Project Break On Through. Day 4 was focused on conditioning, speed and agility and core development. Day 3’s focus is strength and explosive power development.

Before starting Day 5, complete an active warm-up (5 minutes to get the blood flowing), work on opening up your hips, loosen up your back and get mentally prepared to put in some more work.

Below is a video of todays performance workout, followed by the training plan and directions. LETS WORK!


Workout Directions:

Complete each superset for 5 rounds. To complete a superset, you would do exercise A1 for 8 reps, directly followed by exercise A2 for 8 reps. After you complete a round of each superset, rest for 30 seconds. After you complete 5 rounds of each superset, rest for 2 minutes. (between superset A and B, B and C, C and D).


Superset #1. 5 Rounds

A1: SANDBAG Squat Clean X 8

A2: STRAPS Hip Extensions X 8

Superset #2. 5 Rounds.

B1: STRAPS Rear Foot Elevated Split Squat with SANDBAG (back rack) X 8 each side

B2: STRAPS Push-Up X 10

Superset #3. 5 Rounds.

C1: STRAPS Inverted Row  X 10

C2: SANDBELL 1-Arm Swing  X 8 each side

Superset #4. 5 Rounds.

D1: SANDBELL Lateral Lunge (goblet hold)  X 8 each side

D2: SANDBELL Standing 1-Arm Press  X 8 each side


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