Perpetual Fitness – Perpetual Sculpting
Another higher rep scheme this week to hit the remaining muscle groups. Over the next few weeks we will be working a lot of supporting muscles for our major lifts to help increase our overall strength.
Weightlifting
Donkey Calf Raises: https://www.youtube.com/watch?v=r30EoMPSNns
Sumo Squat Calf Raises: https://www.youtube.com/watch?v=wYoE11arXIw
Shoulder to Shoulder Press: https://www.youtube.com/watch?v=eXHUBUcmvII
Leaning Lateral Raises: https://www.youtube.com/watch?v=WxAKPTOmYSw
Standing Oblique Twist Crunch: https://www.youtube.com/watch?v=LdhWBp5lWqc
2:00 Rest Between Workouts, including ab workout
Metcon (No Measure)
0:00-14:00
4 Sets, 1 Set Every 3:00
16 Toe in Seated Calf Raises
10 Donkey Calf Raises
6 Sumo Squat Calf Raises (6/leg)
Metcon (Weight)
14:00-28:00
3 Sets, 1 Set Every 4:00
16 Barbell High Pulls
10 KB Shoulder-to-shoulder press
6 Leaning Lateral Raises | Lateral Raises (6/arm)*
Core / Midline
Metcon (AMRAP – Reps)
28:00-34:00
4 Sets:
– :30 Left Standing Oblique Twist With Barbell
– :30 Right Standing Oblique Twist With Barbell
– :30 Rest