This Week’s Workouts

Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/

LEG DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

2 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

2 Rounds

Power Phase: No Tempo, Perform each rep explosively

  • 10 Dual Dumbbell Power Cleans, 30s rest x2 Rounds Increase load from last week
  • 12 Squat Jumps (Limit height and focus on a soft landing), 30s rest x2 Rounds

Main Phase: Tempo is 4s2s1s for each rep, Increase load from last week!

Accessories: Tempo is 4s2s1s for each rep, Increase load from last week!

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Post-Workout Nutrition:

You’ve burned approximately 509 calories with this workout, roughly 89g of carbs, 11 grams of fats and 13 grams of protein. Time to refuel!

UPPER DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

2 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

2 Rounds

Power Phase: No Tempo, Perform each rep explosively

Main Phase: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week!

  • 18 Dumbbell Floor Press, THEN
  • 18 Bent Over Rows, 30s rest x2 Rounds
  • 18 Dumbbell Overhead Press THEN
  • 18 Upright Rows, 30s rest x2 Rounds

Accessories: Tempo is 4s2s1s for each rep Superset to save time! Increase load from last week!

  • 18 Overhead Dumbbell Tricep Extensions THEN
  • 18 Dumbbell Bicep Curls, 30s rest x2 Rounds
  • 18 Lateral Shoulder Raises THEN
  • 18 Frontal Shoulder Raises, 30s rest x2 Rounds

Conditioning: Cycle

  • 2 minute Warm Up Pace
  • 12 minutes of work at a heart rate of about 136bpm
  • 2 minutes Cool Down Pace

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Post-Workout Nutrition:

You’ve burned approximately 769 calories with this workout, roughly 135g of carbs, 17 grams of fats and 19 grams of protein. Time to refuel!

CORE DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

2 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

2 Rounds

Power Phase: No Tempo, Perform each rep explosively

Main Phase: Tempo Does Not Apply Here

Accessories: Tempo is generally slow and controlled for each rep

Conditioning: 16 Minute AMRAP (as many rounds as possible)

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Post-Workout Nutrition:

You’ve burned approximately 472 calories with this workout, roughly 83g of carbs, 10 grams of fats and 12 grams of protein. Time to refuel!

Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/