Workout of the Day May 27, 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

Part 2

Back Squat with safety squat bar with a 1 sec pause in the bottom

9 sets of 5 reps

65-75% bar weight

Rest 60 90 sec

Part 3

Deadlift

5 sets of 5 reps

40% bar + 25% band tension

Rest 60-90 sec

Part 4

GHD back ext (holding weight at chest if able)

3 sets of 15

2 sets of 30

1 set of 60

Rest 60 sec

Part 5

Farmers carry 20m there and back

12 sets

Rest 30-60 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

Bench Press

9sets of 5 reps

50-60% bar weight

Rest 60 sec

Part 3

Floor Press

2 sets of 10-15

Rest 60 sec

Make these hard

Part 4

4 sets

10 Chest supported dual db row

20 banded straight arm pull downs

Rest 60 sec

Part 5

Standing single dumbbell tricep extension

10-15, 20-25, 30-35

Superset

Banded tricep press downs

20-30, 40-50, 60-70

Rest 60 sec

Part 6

Standing banded side bends

4 sets of 20-30 reps

Rest 60 sec