Workout of the Day May 24, 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 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Box Jump and step down (build to a challenging height in the 3 rounds)

Part 2

Safety Squat bar good morning off pins/ safeties

Build to a tough set of 3-6 reps

Then

 A Tough set of 9-12 reps

Part 3

Bulgarian Split Squat holding onto to dumbbells

2 sets of 6-8 reps

Rest 60 sec

Build to this over 2-3 sets

Part 4

Back Ext on the GHD

3 sets of 20-30 reps

Rest 60 sec

Part 5

4-6 sets

Sandbag bear hug and walk 20m there and back

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 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Unstable Bar bench Press

Build to a tough set of 6-10 reps

Use a spotter. You can also use 2.5-5 lb plates

Part 3

Unstable bar bench press

1 set of 12-15/ rest 20 sec/ do another max set/ rest 20 sec/ do another max set

Use a spotter, the set size will likely drop.

Part 4

45 degree dual db chest supported rows

4 sets of 10-15 reps

Rest 60 sec

Part 5

Skull Crushers

1 set of 6-8

1 set of 14-18

Rest 60 sec

Get to the max weight in the 6-8 in 3 sets

Part 6

Stir the pot

12-15/ direction

Rest 60 sec