Workout of the Day December 7, 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

9 Min

Every min on the Min

3 Front Squats

Keep loading in the 65% range.

Go to a 30 sec rest period instead of the every min if you want.

Part 3

Build to a Tough deadlift

Raise the bar so you start around knee level

If you aren't familiar w the deadlift, skip this part

Part 4

Back Extension on the GHD (holding a plate to your chest you're able)

4 sets of 8

Rest 60 sec

Part 5

Stiff leg deadlift

3 sets of 15-20

Stand on a plate

Can use a bar or a kettlebell

Rest 60 sec

Part 6

4 sets

10 hanging knee raises

15 Tuck Crunch

Rest 60 sec

Part 7

3 sets

Banded Hip bridge 21s

7 reps half way up

7 full reps

7 top half

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 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min 

Banded Bench Press

40% bar weight + 30% band tension

1st 3 sets- narrow grip

2nd 3 sets- medium grip

3rd 3 sets- wide grip

Go to a 30 sec rest period instead of the every min if you want.

Part 3

Dumbbell Bench On a flat bench

4 sets of 10 reps

Rest 60 sec

Part 4

4 sets

max rep pull ups

Rest 60 sec

Part 5

Meadows Rows

3 sets of 8 reps

Rest 60 sec

Part 6

Bent over underhand grip rows w a barbell

3 sets of 8 reps

Rest 60 sec

Part 7

Use the incline bench as a preacher curl

4 sets of 10 reps

Rest 60 sec

Part 8

Banded Sit up

build to max time

1 rep w 1 sec hold

2 reps w a 2 sec hold

3 reps w a 3 sec hold...

Continue in this till failure

make sure to anchor feet

Consider a couple sets of this