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.
*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.
Part 1
3 Rounds
5-10 Push ups
3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
Wide Stance (Sumo) deadlift, bar at knees
Build to a tough single
If you are totally not comfortable with the sumo stance, go to a regular narrow stance.
Part 3
Good mornings off pins with bar at the bottom (Anderson Good mornings)
3 sets of 8 reps
Rest 60 sec
Part 4
Bulgarian Split Squat
3 sets of 8 per leg
Rest 60 sec
Part 5
Back Extensions on the GHD
4 sets of 15 reps (load if able)
rest 60 sec
Part 6
Stir the pot
12-15 circles per direction
Rest 60 sec
Part 7
100 banded hamstring curls sitting on a bench
Optional Conditioning
40 min alternating EMOM
1st min- 10-12 cal row
2nd min- 12 v ups
3rd min- 10-12 cal bike
4th min- 5 db snatch right/ 5 db snatch left
Work should be under 35 sec in any given min. As there is a lot here, I would suggest only doing this piece.
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.
*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.
Part 1
3 Rounds
5-10 Push ups
3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
Pin press with bar 2" off chest with a wide grip with swiss bar
Build to a tough single
Part 3
Dumbbell Bench Press
3 sets of 8 reps
Rest 60 sec
Part 4
Skull Crushers
3 sets of 8 reps
rest 60 sec
Part 5
Max effort push ups
3 sets
rest 60 sec
Part 6
Banded standing side bends
4 sets of 20 per side
Part 7
Seated rear delt raise
3 sets of 30 reps
rest 60 sec
Optional Conditioning
3 sets
Row 30 cal
20 Burpees
15 bent over dumbbell rows (1 db per hand)
Rest 2 min
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