Week 10 Day 3 Exercise 2 Barbell Push Press
Train Like Jen - Gym Version: Week 10 Day 3
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32s
5 Sets
Set 1 15 light reps
Set 2 12 medium weight reps
Set 3 through 5
Max amount of reps with heavy weight on the barbell, then drop the weight to a medium weight and immediately perform max amount of reps with medium weight, then drop the weight to a light weight and immediately perform max amount of reps with lightweight.
Notes: Max amount of reps means max amount you can perform with proper form until you can’t successfully perform another rep. Keep transitions as quick as possible, have your weights ready and close by, tighten up the core when pushing up, rest 2 minutes between sets.
Up Next in Train Like Jen - Gym Version: Week 10 Day 3
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Week 10 Day 3 Exercise 3 Face Pulls
3 Sets of 50 face pulls
Notes: Use a light band or if at the gym use the cable machine with lightweight or a weight that will allow you to perform all reps per set. Refer to video for more detail and cable machine example. Rest 30 seconds between sets.
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Week 10 Day 3 Exercise 4 Conditioning
12 minute amrap (AMRAP means as many rounds as possible of)
5 burpees (refer to video for modifications if needed)
10 butterfly sit-ups
15 dumbbell front squats (suggested weight 15 pounds)Notes: Move from one movement to the next with as little rest as possible but do pace yourself. Set up a t...
