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HEAVY METAL : Compound week 3

March 8, 2017

Heavy Metal: Compound Week 3

 

We are on to the next phase of our Heavy Metal challenge. This round we will focus on compound exercises. In other words this means we will be combining two or more muscle groups or exercise into one for a more efficient and challenging workload.

 

 

Heavy Metal Phase 4 Week 2

Focus: Compound Exercises

 

 

The format goes like this.

 

Weighted Compound Group 6 reps

 

 

1 minute of jump rope

1 minute of circuit exercise

 

 

Any questions?

 

 

Here is the routine

 

Clean & Press or Squat to OH Press

Chest Press

Weighted Rotational Squat

Deadlift

Sumo Squat to cable row

Dips

Pull Ups

6 reps for each exercise

 

 

Rope 1 min

 

 

Circuit 1 min

Station 1 Traveling sumo squats

Station 2: Walking push ups

Station 3: Crab crawl

Station 4: Shuffle to lateral burpee

Station 5: Traveling high knees w/ 360 jump 

Station 6: Reverse walking lunges

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