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Week 12 Day 4 Exercise 3 Bulgarian Split Squats with hold
Train Like Jen - Gym Version: Week 12 Day 4
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1m 4s
3 sets of
7 heavy dumbbell reps with a 7 second hold on 7th rep. Immediately drop the weight and perform 7 medium weight dumbbell reps with a 7 second hold on 7th rep, drop the weight and immediately perform 7 light weight dumbbell reps with a 7 second hold on 7th rep. Repeat on opposite leg. Refer to video for a better understanding of the movement. Rest 2 minutes between sets.
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Week 12 Day 4 Exercise 4 Conditioning
8 minute amrap (as many rounds as possible in 8 minutes of)
12 alternating dumbbell snatch (15 pounds or heavish weight if possible)
12 dumbbell deadlifts with heavish weight
20 flutter kicks (works the core)
30 seconds runNote: Move consistently while controlling a heavish or moderate weight. ...
