Workout of the Day November 29, 2020

   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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every min on the min

3 Box Squat w bar on back

Use 60% bar weight + band (approx 30%)

Part 3

9 min

Every min on the min

3 Deadlifts

Load 70% bar weight

Raise the load off the floor onto plates or lift off of pins if you are unsure about the deadlift. Or use kettlebells

Part 4

4 sets

8 RDL

Right into

Max set of hamstring curls on a swiss ball

Rest 60 sec

Part 5

4 sets

Max effort L sit

10-20 Back Ext on GHD

Rest 60 sec

Watch the video below. The progression is the bent knee one. It  starts around the 2 min mark. Put your hands on 2 benches and go between them.

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Push press

Load is 70%

Part 3

Incline Dumbell Bench Pres

4 Sets of 8 reps

Rest 60 sec

Part 4

Bent Over Barbell Row

4 sets of 8 reps

Rest 60 sec

Part 5

1 arm dumbbell Row

4 sets of 8 reps

Part 6

Hammer Curls

4 sets of 8 reps

Part 7

Feet Anchored Banded Sit ups

4 sets of 10 reps

Rest 60 sec