Workout of the Day June 25, 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 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety squat bar box squat

Build to a tough set of 3-5 reps

Do this in 6-8 sets

Part 3

Wide Stance (sumo) goblet squat

Build to a tough set of 8-12

Do this in 3-4 sets

Part 4

Banded March

2 sets of 2 min

Rest 60 sec

Part 5

Stir the pot

4 sets of 12-16/ direction

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 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press

Build to a tough single

Do this in 7-8 sets

Part 3

Floor press

1 set of max reps at 75% of part 2

Part 4

Dumbbell Rollbacks

2 sets of 6-10

1 set of 15-20

Rest 60 sec

Part 5

10 Degree incline db fly 5-10 reps

Standing banded pec fly 10-15 reps

Rest 60 sec

Build to a tough set on the dumbbells in 3 sets, superset the banded work after each set.

Part 6

Dual bent over db row

1 set of 5-9

1 set of 12-15

Rest 60 sec

These should be hard and may take a few sets to build to

Part 7

Banded pull aparts

4 sets of 40-50 reps

Rest 60 sec