Workout of the Day December 4, 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

Front Squat Off Pins in the bottom

Build to a tough single

Do this in 7-9 sets

For this, put the safety bars at a height where the bar would be when in the bottom of your squat with the bar in the front rack. Then stand up.

Part 3

3 Sets

20 banded kettlebell swings to eye height

Rest 60 sec

Part 4

Split Stance Good Mornings

3 sets of 10 reps per leg

Part 5

30 Back Squats

Choose an appropriate load to get this done in 3-5 sets. Don't go heavier than 225#

Part 6

Banded Sit ups w feet anchored

4 Sets of 10 reps

Rest 60 sec

Part 7

3-4 sets

20 Reverse Hypers in GHD (banded if you want)

Rest 60 sec

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

Banded Bench Press

Build to a tough single 

Likely you'll use the red bands. Maybe orange.

Part 3

Incline Tate Press (banded if you want)

3 sets of 10 reps

Rest 60 sec

Part 4

3 sets

10 JM Press

10 Skull Crushers

As may neutral grip dumbbell bench press as you can.

Rest 60 sec

Use a dumbbell. 

For this, choose a set of dumbbells to do all these in an unbroken large set. You will do the 10 JM press into the 10 skull crushers into as many neutral dumbbell bench as you can.

Part 5

4 sets

Stir the pot 10/ direction

or:

10 per direction around the world's on the GHD

Part 6

3-4 sets

20 chest supported rear felt raise