heavy rope and lifting (brute set) workout _ lifting...
TRANSCRIPT
Heavy Rope / Lifting Hybrid Workout
Overview
This is a supercharged mass building workout. The structure augments a traditional full body weight lifting routine with an intensive heavy weight rope component that will stimulate your major and supporting muscle groups with the dynamic, coordinated movement to give you that deep muscle activation and good pump.
Warm Up: 2-‐3 minutes of continuous jumping with the 1.25Lb CrossRope Power cable. Warming up with a heavier rope like occurs much quicker than with a light rope because of the high level of upper and lower body activation.
Routine: Along with each lifting set, you will incorporate 1 to 2 sets of heavy rope jumping with the 1.25 Lb Power Rope and the 2.00 Lb Strength Rope from the CrossRope ‘Brute Set.’ You can either do the jumping session between lifting sets, or you can do the sets at the end between exercises. Try to complete each set without missing a jump. If you do miss, do not rest. As your strength and conditioning progress, consider incorporating the 3.00 Lb Titan Rope.
Exercise Sets Reps Crossrope Sets reps
Dumbbell Bench Press 3 8 power
Rope 2 75
Bent Over Barbell Row 3 8 strength
Rope 2 50
Military Press 2 10 power Rope 1 100
Preacher Curl 3 10 power Rope 2 75
Triceps Dip 2 10 strength Rope 2 50
Lat Pull Down 3 8 strength Rope 1
Max in 2 minutes