Workout of the Day June 28, 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

Back Squat

10 sets of 3 reps @ 65-75%

Rest 30-60 sec

Part 3

Deadlift

10 sets of 2 reps 50-60% + light bands

Rest 30-60 sec

Part 4

Heel elevated Bulgarian split squat holding a db in non working side hand

3 sets of 15-2- reps

Rest 60 sec

Part 5

Hamstring curl on swiss ball

3 sets of max reps

Rest 60 sec

Part 6

Sled pull w strap around waist

10 trips of 20m there and back

load is 45-50% back squat

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

Bench Press

9 sets of 4 reps @ 55-65% + light band

Super set 20 banded pull aparts after each set

Rest 60 sec

Part 3

70 degree seated shoulder press

4 sets of 10-15 reps

Rest 60 sec

Part 4

Dips

4 sets of 10-15 reps

Rest 60 sec

Part 5

2 sets

15 dumbbell pull overs

15 banded seated row

15 banded straight arm push down

30-40 face pulls