Workout of the Day April 30, 2022

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.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Good mornings off the safeties

1 set of 3-6

1 set of 9-12

For this set the safeties up so the bar is at the bottom position of the good morning. Set up tight and execute the stand portion of the movement. Take like 4-6 sets to build for the set of 3-6 and do the 9-12 in 1-2 sets.

Part 3

Bulgarian split squats holding dumbbells

2 sets of 6-8

Build to a challenging load for the rep number

Part 4

Stir the pot

4 sets of 12-16 per direction

Rest 60 sec

Part 5

Reverse hyper on the GHD

3 sets of 25-40 reps

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. 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

5-10 squats

5-10 Pull ups

5-10 back ext

30-45 banded face pulls

Part 2

Unstable bar bench press

1 set of 8 -12

Use plates, kettlebells or dumbbells strapped to the barbell.

*** USE A SPOTTER***

Part 3

Unstable bar bench press

1 set 12-15

Rest 20 sec

Go till fail

Rest 20 sec

Go till fail

The rep number will decrease after the short rest period.

*** USE A SPOTTER***

Part 4

Banded tricep press down

1 set of 6-8

1 set of 14-18

Rest 60 sec

Add multiple bands and build to the heavy set in 203 sets

Part 5

4 sets

Heavy farmers carry 50' there and back

Rest 60 sec