2013.01.25 - FFPL HST - Workout 2

Ma furcsa dolog történt velem. Nagy izgatottan felkészültem, hogy inkább neki állok a 10x3 módszernek, de épp a kajak válogatott kezdett el deadliftezni, igy várnom kellet, aztán közbe meggondoltam magam, hogy igy a hét utolsó munkanapján inkább nem készitem ki magam, meg ha már elkezdtem ezt a két hetes programot, akkor inkább lenyomom. 

Ez az FFPL mix könnyebb szerintem, mint a normál, de azért nap végére, közepére az edzés hatását érzem rendesen. És mintha, igy hogy már a kreatint is abbahagytam, az erőm is kevesebb volt, pedig rendesen be reggeliztem (2 tojás, avokádó, fekete csoki, stb..) előtte. 

Workout Set A – DYNAMIC WORKSET
Set-up: Perform exercise sequentially, with 5 seconds of rest between each. Perform this circuit 3 times. Rest 20 seconds between circuits.
Exercise	Sets	Reps/Time
A1) Push-ups	3	10 reps
A2) Side Plank	3	25 reps
A3) Mountain Climbers	3	35 reps
A4) Bodyweight Squats	3	10 reps
After your last circuit, rest 90 seconds and proceed to...

Workout Set B – DENSITY WORKOUT
Set-up: Perform B1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform B2 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 60s and repeat. For your SECOND circuit, INCREASE the weight by 10%-20% and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration.
Exercise	Duration	Rest
B1) Alternating Jump Lunges 5 kg-s tárcsával	45 seconds	20 seconds
B2) Dumbbell Push Press 13 kg	30 seconds	25 seconds
B3) Goblet	35 seconds	25 seconds
B4) Dumbbell Bicep Curl (simultaneous)	30 seconds	Rest 60 seconds and repeat.
After your last circuit, rest 120 seconds

Workout Set C – LACTIC ACID WORKSET
Set-up: Perform C1, C2, C3 sequentially, resting 15-30 seconds between exercises, & 90 seconds between circuits. Perform this circuit 3 times.
Exercise	Sets	Reps	Tempo
C1) Alternating Overhead Press  10 kg	3	10 per arm	3 seconds up, 1 second down
C2) Bent Over DB Row (both arms) 13 kg	3	12	3 seconds up, 1 second down
C3) Laying Hip Raise	3	15	4 seconds up, 1 second down
After your last circuit, rest 30 seconds and proceed to...

Dynamic Finisher

Exercise Reps

1) Squat Thrusts 45 Seconds

2) Plank 30 Seconds