Workout of the Day July 27, 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 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

400M Farmers Carry

Part 3

Safety Squat bar back squat

5 sets of 5 reps @ 70-80%

1 set of 3 at an 8-9/10 effort

Part 4

Deadlift off safeties with bar below knee caps

2 sets of max reps at 50%

Part 5

Back Ext on GHD

3 sets of 20-30 reps

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 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press with a pause at the chest

5 sets of 5 reps at 70-80%

Part 3

10 degree incline bench with dumbbells

4 sets of 5-9 reps

Rest 60 sec

Part 4

Barbell Skull crushers

3 sets of 6-10

1 set of 15-20

Part 5

Chest supported dual dumbbell row

3 sets of 6-8 reps

1 set of 15-20 reps

Part 6

Single arm seated banded row

2 sets of 20-30

Part 7

Banded face pull static hold

1 set of 60 sec