Workout of the Day May 16, 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 3

Part 1

Do 8 sets of 5 box jump step downs

You can stack plates, use a bench or a box.

Try for a challenging repeatable height.

Incorporate the 3 rounds below somewhere in the 8 sets of jumping.

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

RDL

Build to a challenging set of 3-6

Do this in 5-8 sets

Part 3

Triple pause RDL

Pause a 2 count at low thigh on way down, at bottom of ROM, and at the low thigh on the way up.

Build to a challenging set of 6-10

Do this in 3 sets (50%-75%-100%)

Part 4

Bulgarian split squat

1 set of 5-9

1 set of 12-15

Use 1-3 sets to sort out your end weight

Part 5

GHD BAck Extension hold

1 set of 15-30 sec

1 set of 45-60 sec

Add load if able

Part 6

Standing banded abs

4 sets of 24-30 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.

Strength Cycle week 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

Build to a tough set of 3-6

Then

1 set of 9-12 with a different load

Part 3

Dips

1 set of 5-9

Add load

Do in 3-4 sets

Part 4

Swiss bar JM Press

2 sets of 6-8

1 set of 12-15

Part 5

30 degree dual DB chest supported row

1 set of 5-9

1 set of 12-15

Part 6

35-30Straight arm banded pull down

50-60 banded pull aparts

Part 7

5 sets

Farmers carry 20m down and back

Rest 60 sec