Workout of the Day January 8, 2021

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 back squats against bands

55% bar load + 25% band

Part 3

Mid knee deadlift (or rack pull)

Build to a tough single

Part 4

10 min

Every min on the min

6-10 loaded squats

pick a back, front, goblet or whatever. Try to do the same as last weeks but add 5 lbs

Part 5

GHD Bach Ext

4 sets of 12-20 reps

Rest 60 sec

Part 6

4 sets

10 hanging knee raises

:10 hanging L sit

20 Hollow rocks

Rest 60 sec

Part 7

4 Sets

1 min banded belt march, hold a med ball to your chest

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

3 floor press against bands

Load is 50% bar and 25% band (this iso bench press)

Part 3

Incline Dumbbell press

3 sets for max time of slow incline press

Rest 60 sec

Part 4

4 sets

Max pull ups

Rest 60 sec

Part 5

Dumbbell chest supported rows

4 sets of 8 reps

Rest 60 sec

Part 6

1 arm bent over row with db, bands pulling forwards

3 sets of 8 reps

rest 60 sec

Part 7

4 sets

Chinese reverse planks w plate

2 sets of 1 min

Rest 60 sec

Then

Planks face down against band

2 sets of 1 min