DAY 3 WORKOUT NOTES (CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM)

19 Oct

THIS WAS DAY 3 OF CRAZY COHNS STRENGTH AND CONDITIONING PROGRAM, SINCE I AM ON A HYPER-CALORIE DIET (GAINING WEIGHT) AND I AM NOT DOING ANY OTHER SPORT/ACTIVITY I ADDED SOME EXTRA VOLUME TO “WORKOUT C” BY INCLUDING MOBILITY DRILLS AND A COMPLEX TO WORK ON MY HANDSTAND.

AMRAP= AS MANY REPS AS POSSIBLE 

CLICK HERE TO SEE THE OUTLINE FOR THIS PROGRAM 

WARM-UP PART 1 (AMRAP 6 MIN)

A1:        JUMP ROPE (1 MIN)

A2:       DEEP-SLOW LUNGES  (1 MIN)

WARM-UP PART 2 (AMRAP 5 MIN)

B1:        AIR SQUATS (30 SECONDS)

B2:       STANDING TOE TOUCHES  (30 SECONDS)

WARM-UP PART 3 (AMRAP 5 MIN)

 C1:        WEIGHTED SHOULDER ROATIONS (30 SECONDS)

 C2:       JUDO PUSH UPS  (30 SECONDS)

COMPLEX 1 (AMRAP 5 MIN)

A1:        HANDSTAND HOLDS (AGAINST A WALL): 30 SECONDS 

A2:       REST: 30 SECONDS 

COMPLEX 2 (AMRAP 5 MIN)

B1:         RUSSIAN DECLINE TWIST   @ 25 POUNDS PLATE X  (9 REPS)

B2:        HANGING LEG RAISE               @ BODY WEIGHT X (9 REPS)

COMPLEX 3 (AMRAP 5 MIN)

C1:         CLOSE-GRIP BENCH PRESS        @ 115 LB X   (5 REPS)

C2:        BARBELL BICEP CURL                   @ 65 LB X   ( 5 REPS) 

COMPLEX 4 (AMRAP 5 MIN)

D1:         HYPER-EXTENSION                         @ BODY WEIGHT X (10 REPS)

D2:        WEIGHTED SIT UP                            @ 25 POUND PLATE X (10 REPS) 

*LAST BUT NOT LEAST A PICTURE OF A HOT GIRL THAT HAS NOTHING TO DO WITH THIS POST…. ENJOY 🙂


Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: