What does it take to become Batman? Phase 3


Once again if you cannot manage the weights scale them down until you are able to manage them. Finish the previous stages before attempting this one.

Phase 3
Monday:
Morning
30 Minute Jog
Evening
4 Sets 20 ft / 6 m Rope Climb
20 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips)
36" / 1 m Box Jumps- 6 x 12 Reps
5 x 50 Crunches
Tuesday:
Morning
30 Minute Jog
Evening
"Heavy" Deadlift- 5 x 5 Reps (330 lbs / 150 kg)
"Light" Deadlift- 30 Reps (154 lbs / 70 kg)
Wednesday (Off Day):
Flexibility
Thursday:
Morning
30 Minute Jog
Evening
Squats- 8 x 5 Reps (308 lbs / 140 kg)
5 x 50 Crunches
Friday:
Morning
30 Minute Jog
Evening
Clean and Jerk- 8x2 Reps (135 lbs / 60 kg)
2 rounds
Run (1/4 Mile / 400 m)
21 Kettlebell Swings (1/2 Pood / 8 kg)
12 Pull-ups
Saturday:
Morning
30 Minute Jog
Evening
5 x 50 Crunches
Squats 8 x 5 Reps (308 lbs / 140 kg)
Push-ups- 5 x 50 Reps
Sunday:
Morning
30 Minute Jog
Evening
Clean and Jerk- 8 x 2 Reps (135 lbs / 60 kg)
2 rounds
Run (1/4 Mile / 400 m)
21 Kettlebell Swings (1/2 Pood / 8 kg)
12 Pull-ups

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