High Intensity Weight Training #7

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***Equipment I use***

Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php

Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeuse_U-70stageII-kit.php

PowerBlocks on YouTube:
https://www.youtube.com/user/PowerBlockVideos

Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-ez-curl-bar.html

Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-of-titan-elite-olympic-bumper-plates-black-w-
colored-lettering.html

Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-adjustable-kettlebell-weight.html

Titan Fitness bar jack: https://www.titan.fitness/mini-bar-jack.html

Versa Grips: http://a.co/d/a5ghPX9



Squat sponge: http://a.co/d/3jNqT4H

Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**

Plyo Box:  Stamina X adjustable height plyo box: http://a.co/9dcH6iq


Grippy sling shot Hip Circle: http://a.co/d/2T37XD4

Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD

Bosu Ball: http://a.co/dG0lT9u



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High Intensity Weight Training #7 Combo CrossFit Superset Pyramids

SS1: Combo reps 1-5-1
1. Double switch Lunge SA row/side 
2. Clean and press Burpee (reps for pushups, plank hops, cleans & presses) 

SS2: Combo reps 10-2 evens **do as combo moves!!!** 
1. alt plank rows 2=1 + oblique plank hops 2=19’
2. staggered push-up SA snatches (10 staggered pushups 10 plank hops 10 snatches/side) 

SS3: Reps 1-5-1
1. Bent row and front load Split lunges 
2. RDL to hang clean 

SS4: 8-2 evens
1. Halo slams (2=1 for reps)
2. Alt Split Lunge snatches (1= 1 for reps) 

SS5: 8-2 evens 
1. Power cleans + front box squats
2. kB sumo dL and reset swing