Week FOUR: Day 3

The character-trait-of-the-day everyday of this workout is PERSEVERENCE.

Today’s Workout…get after it!

The Warm-up: (See warm-up post for details)

1. Low dribble figure-8s to the R

2. Low dribble figure-8s to the L

3. Standing hamstring stretch - R

4. Standing hamstring stretch - L

5. Side lunge ball wraps - R

6. Side lunge ball wraps - L

7. Ball-to-ground squat jumps

8. Deep squat groin stretch

9. Pistol Pete BTL ball slams

10. Basketball push-ups

11. Dribble sit-ups R hand

12. Dribble sit-ups L hand

---

The 1st Half: Rowing

2000 M row!!!

(try to beat your 1000m time from week 2 on your first 1000 meters)

---

Halftime: Core work

(See Round 1 Halftime post for details)

30 seconds each exercise. 

1. Plank hold

2. Cobra stretch

3. Plank toe-touches

4. Downward dog

5. Plank shoulder taps

6. Crunches

7. Hollow hold

8. Bicycle crunches

9. V-ups

10. Flutter kicks

---

The 2nd Half: Biceps, triceps, and forearms (+ calves)

• Giant set: 4 sets of 20-25 reps.

  • DB hammer curls

  • DB overhead tricep extensions

  • DB one-foot calf raises - R & L

• Tri-set: 4 sets of 20-25 reps

  • EZ bar French press

  • EZ bar skull crusher

  • EZ bar close-grip tricep press

• Giant set: 4 sets of 20-25 reps

  • Seated DB wrist curl

  • DB concentration curls

  • Reverse wrist curl

  • Close hand push-ups

• Century Set - 100 reps total, perform max reps, then pause for a rest and repeat until you reach 100 reps:

  • Seated machine 2-foot calf raises

  • *New - after 100 reps, stand up and do 50 calf raises for each leg

• Superset: 3 sets for each arm, pushing to failure and beyond

  • One-arm rope cable tricep extensions past failure R & L - use the other arm to push down into extension when past failure and slowly lower in the eccentric phase

  • DB heavy one-arm preacher curls past failure R & L - use the other arm to pull weight up when past failure and slowly lower down
    

---