Week Two|Day Five|Cardio & Conditioning|Powerlifting

Don’t avoid cardio day, we need it. 

 

Circuit one: (4 rounds)

 
  • Manmaker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • barbell overhead squat: 5 reps, 45 lb

Circuit Two: (3 rounds)

  • Burpees: 10 reps
  • One handed kettlebell swings: 10 reps, 10kg
  • Decline sit ups: 10 reps

Circuit Three: (5 rounds)

  • power clean: 5 reps, 95 lb, 100 lb
  • Push press: 5 reps, 65 lb
  • Kettlebell snatches: 5 reps, 8kg
  • EZ bar lunges: 5 reps, 40 lb
 
  • Stationary upright bike: 20 minutes total, interval training
  • rpm 60-70, level 7, 1 minute
  • rpm: 80-90+, level 2, 2 minutes
 
 
 

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 7+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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