Phase 2 : Day 3 : Lift

Workout Summary:

Welcome to Day 3 of Phase 2: Project Break On Through. Today’s workout is not for the faint of heart and will challenge you from start to finish. This workout is a healthy mix of heavy, explosive movements and form focused, bodyweight exercises. Sometimes workouts require you to put your head down and do the work, this is definitely one of those days. LETS WORK!

Before starting Day 3, 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 core workout (cardio explained) followed by the training plan and directions.


Workout Directions:

Project Break On Through : Phase 2 : Day 3 : Lift Directions

Complete each superset for 5 rounds. To complete a superset, you would do exercise A1 for 8 reps on each side, 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 Clean X 8

A2: SANDBAG Thruster X 8

Superset #2. 5 Rounds.

B1: STRAPS Rear Foot Elevated Split Squat with SANDBELL X 8 each side

B2: STRAPS Feet Elevated Push-Up X 10

Superset #3. 5 Rounds.

C1: SANDBELL 1-Arm 1-Leg Bent Over Row X 8 each side

C2: Bodyweight Squat Jump X 10

Superset #4 5 Rounds.

D1: STRAPS Push-Up Superset X 8 each direction

D2: SANDBELL Front Raise X 8


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