Jonny 11 (A) - week 4

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

January 9th, 2016
59 minutes
34 sets, 383 reps
3661.88 lbs

1. 1 min med ball passes

Set 1: 0 x 0 lbs

Total: 0 lbs

2. Bird dog

Set 1: 10 x 0 lbs

Total: 0 lbs

3. Clam shells

Set 1: 12 x 0 lbs

Total: 0 lbs

4. 1A. Goblet squat

Set 1: 12 x 17.64 lbs
Set 2: 10 x 17.64 lbs
Set 3: 8 x 17.64 lbs

Total: 529.11 lbs

5. 1B One armed dumbell row

Set 1: 12 x 17.64 lbs
Set 2: 10 x 17.64 lbs
Set 3: 8 x 17.64 lbs

Total: 529.11 lbs

6. 2A. Dumbell reverse lunge

Set 1: 12 x 11.02 lbs
Set 2: 10 x 11.02 lbs
Set 3: 8 x 11.02 lbs

Total: 330.69 lbs

7. 2B. Band lat pulldown

Set 1: 16 x 0 lbs
Set 2: 14 x 0 lbs
Set 3: 12 x 0 lbs

Total: 0 lbs

8. 3A. Dumbell bench step up

Set 1: 16 x 11.02 lbs
Set 2: 14 x 11.02 lbs
Set 3: 12 x 11.02 lbs

Total: 462.97 lbs

9. 3B. Dumbell plank row

Set 1: 12 x 5.51 lbs
Set 2: 10 x 5.51 lbs
Set 3: 8 x 5.51 lbs

Total: 165.35 lbs

10. 4A. Dumbell calf raises

Set 1: 25 x 17.64 lbs
Set 2: 22 x 17.64 lbs
Set 3: 20 x 17.64 lbs

Total: 1181.68 lbs

11. 4B. Dumbell bicep curls

Set 1: 12 x 15.43 lbs
Set 2: 10 x 15.43 lbs
Set 3: 8 x 15.43 lbs

Total: 462.97 lbs

12. 5A. Stability ball roll out

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

13. 5B. Stability ball knee tuck

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

14. Tabata

Set 1: 0 x 0 lbs

Total: 0 lbs

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