I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.
Strength Cycle week 6
Part 1
1-3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
Sandbag Bearhug carry 600-800m
Part 3
Back squat to a box
7 sets of 2 reps at 60%+ light band
1 set of 2 @ 65-70% + band
60 sec rest
Part 4
Deadlift
7 Sets of 1 reps @ 50%+ bands
1 set of 1 @ 55-60% + band
Rest 60 sec
Part 5
Front foot heel elevated Bulgarian Split squat w dumbbell in non working leg hand
3 sets of 8-10 reps
2 sets of 15-20 reps
Rest 60 sec
** increase the lbs
Hold 1 dumbbell in non working leg hand with the hand neutral w palm facing the leg.
Part 6
3 sets
20 DB glute bridge
Rest 60 sec
Part 7
Farmers carry 400m if time allows
The Next Day Workout
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.
Strength Cycle week 6
*** Add weight across the lift**
Part 1
1-3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
Swiss bar floor press
9 sets of 5 reps
Rest 60-90 sec
vs bands if you want
Part 3
5 sets
Push ups off a barbell at hip'ish height to a good burn
Rest 60 sec
Sets should be in the 20-30 range
Part 4
3 sets
15-20 banded lat pull downs
10-15 face down incline db tricep extensions
Rest 60 sec
Part 5
4 sets
15-20 Chest supported dual db row w elbows coming up to the side (90degrees to body)
15-20 db lateral raises
Rest 60 sec
Part 6
2 sets
20-25 banded face pulls
40-50 banded tricep push downs
Rest 60 sec