Training Plan:
CROSSLIFTR Training (Conventional or Crossfit Box) Program:
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WORKOUT:
Warm up
(AS SHOWN IN THE VIDEO)
Rest between 45-60secs between Sets
Main workout
1- CABLE FLYS
set 1 - 12reps (2sec tempo)
set 2 - 10reps (3sec tempo)
set 3 - Drop set of 3 (10x10x10) @2sec tempo
2. 2A INCLINE DB BENCH PRESS
Set 1 x 12 (2sec Tempo)
S2et 2 x12 (3sec tempo)
Set 3 x 3 8 (3sec Tempo)
Set 4 x 6 (2sec Tempo)
2B. INCLINE DB PRESS
Set1 x 10 (1sec Tempo)
Set2 x 10 (1sec Tempo)
Set3 x 10 (1sec Tempo)
Set4 x 10 (1sec Tempo)
3- KNEELING LANDMINES
Set 1x 10 @ 2SEC ECC, 2-3SEC CONC HOLD
Set2 x 10
Set 3 x 10
4th Should be DIPS (Really sorry but I Lost the Footage )
(if possible Use a Weight belt to add extra weight as a progression)
Set 1 x 10 (2sec Tempo)
Set 2 x 8 (3sec Tempo)
Set 3 x 8 (4sec Tempo)
5- DEFICIT PUSH UPS
Set 1 x 10 (2sec Tempo)
Set 2x10 (3sec Tempo)
Set 3x10 (4sec Tempo
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