Sunday, June 13, 2010

Episode One hangover?

So, what is next for you Bolt Fit followers?! Well I'll be following a strength/size building plan, but the general plan really can be modified to fit whatever goals you have. I'll be following the general program that Jeff Martone describes for Tactical Athlete with some slight changes to number of reps. Tomorrow will probably be something like this...

Dynamic stretching/warm-up

2 rounds of 24 in. Plyo jumps (optional)

3-5 rounds of:
Squats x 15 reps
Kettlebell/dumbbell push press x 6-8 R/L
Pull-ups x 6-8 reps

1-2 rounds:
Burpees with pull-ups
Hanging leg raises
Bird dogs
Side planks
Bridges

Most of the work at the end will focus on core stability as I need to work on that. Goal time of 30-40 minutes worth of work. Enjoy if you want!

Posted by at 7:12 PM
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1 comments:

  1. OK, I didn't time myself, but this was a quick-hitter workout. I did:
    -short warm-up/stretch
    -10 plyo jumps
    -3 sets of the following
    -Weight vest (40#'s) Goblet squats (35#'s) x 12-15
    -6 ring pull-ups
    -6 push press x 35#'s
    -brief core stability

    I will probably save some HIIT for tomorrow (10 minutes hill sprints and/or burpee pull-up combos).

    Tom and Ahren, be sure to add to this post if you worked out today!

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