Phase 1 : Day 6 : Lift

Workout Summary:

Welcome to Week 2 of Phase 1: Project Break On Through. Each phase will be completed two weeks in a row. Todays workout focus is strength and explosive power development.

Before starting Day 6 of Phase 1, 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 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 20 seconds on each hip. 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: Pigeon Stretch X 20 Seconds each side

Superset #2. 5 Rounds.

B1: SANDBELL Sumo Clean Pull X 15

B2: SANDBELL 1-Arm Chest Press X 12 each side

Superset #3. 5 Rounds.

C1: SANDBAG Bent Over Row X 12

C2: SANDBAG Reverse Alternating Lunge (back rack) X 8 each side

Superset #4. 5 Rounds.

D1: SANDBELL 1/2 Kneeling 1-Arm Chest Press X 8 each side

D2: SANDBAG Romanian Deadlift X 10


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