Workout of the Day June 17, 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 7

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Good mornings off pins with safety squat bar

in 5-7 sets build to a tough set of 3-6 reps

Then

in 1-2 sets a 1 tough set of 9-12 reps

Part 3

Dual Dumbbell Bulgarian Split squat

2 sets of 6-8

These should be hard

Part 4

GHD Paddling with a broomstick

4 sets of 10-15 reps per direction

Rest 60 sec

Part 5

Single leg reverse hyper on GHD

3-4 sets of 30-40 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.

Strength Cycle week 7

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Unstable (bamboo) bar bench press

In 6-8 sets build to a tough se of 3-6 reps

Use a spotter

Part 3

Unstable bar bench

1 set of 12-15

Rest 20 sec

1 max set

Rest 20 sec

1 max set

Part 4

Skull crusher

in 3-5 sets build to a tough 1 set of 6-8

in 1-3 sets build to a tough 1 set of 14-18

Part 5

Dual dumbbell chest supported row

4 sets of 10-15

Rest 60 sec

Part 6

Stir the pot

4 sets of 10-15/ direction