Workout of the Day June 9, 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

In 6-8 sets

Build to a tough set of:

3-6 RDL

Part 3

In 3 sets

Build to a tough

6-10 RDL with a triple pause

** pause 2 count at: low thigh, bottom of ROM, low thigh on way up

Part 4

Step ups with dumbbells

in 3 sets build to a tough:

1 set of 5-9 reps  

Then:

in 1 or 2 sets:

a tough set of 12-15/ leg

Do all reps on 1 leg, then switch and do the other

Part 5

Back ext hold on the GHD

1 set of 15-30 sec

1 set of 45-60 sec

Hug plate a chest and push chest through plates to engage mid erectors

Part 6

Face up static hold on GHD

4 sets to tough

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

In 6-8 sets

Build to a tough 3-6 reps

Part 3

Dips (weighted if able)

in 3 sets

Build to tough 5-9 reps

Part 4

JM press with swiss bar

2 sets of 6-8

1 set of 12-16

Part 5

30 degree chest supported dual db row

In 3 sets to a tough

1 set of 5-9

The 1-2 sets to a tough:

1 set of 12-15

Part 6

Inverted rows

3 sets of 18-25