Workout of the Day June 4, 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 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety squat bar back squat with a pause in the morning

9 sets of 4 reps with 70-80% bar weight

Rest 60 sec between sets

Part 3

Banded deadlifts

5 sets of 5 reps 40-50% bar + 25% band

Rest 60-90 sec

Part 4

GHD back Extensions (hugging a plate to chest if able)

3 sets of 10-15

2 sets of 20-30

1 set of 40-60 (likely bodyweight only)

Part 5

Farmers carry

14 sets of 20m there and back

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 5

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 5 reps @ 50-60% bar weight

Rest 60 sec

Part 3

Floor press

2 sets of 10-15 reps

Rest 60 sec

Part 4

4 sets

10-15 30 degree chest supported dual db row

20-30 straight arm banded pulldown

Rest 6o0 sec

Part 5

3 sets

Standing single dumbbell overhead tricep extension 10-15; 20-25; 30-35 reps

Banded tricep press down 20-30, 40-50, 60-70 reps