Workout of the Day July 3, 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 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Deadlift

Build to a tough set of 3 reps

Do this in 6-8 sets

Part 3

Pause RDL

Build to a tough set of 6-10

Do this in 2-4 sets

The pause is: 2 sec at low thigh, 2 sec at bottom, 2 sec at low thigh

Part 4

Step ups holding dumbbells

1 set of 5-9

1 set of 12-15

Take 2-4 sets in each rep range to make sure you have a tough stress. Do all reps on one leg then the other.

Part 5

GHD back ext hold

1 set of 15-30 sec

1 set of 45-60 sec

Hug a plate to your chest and push your sternum forward

Part 6

Standing banded abs

4 sets of 20-30 reps

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 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

Build to a tough set of 3 reps

Do this in 6-8 sets

Then:

1 set of 12-15

Part 3

Dips

1 set of 5-9

1 set of 9-12

Load these with dumbbells or plates and a dip belt. Or use bands

Part 4

JM press

2 sets of 6-8

1 set of 12-15

Part 5

30 degree chest supported dual Dumbbell row

1 set of 5-9

Do this in 2-4 sets

1 set of 12-15

Part 6

Stir the pot

4 sets of 12-15/ direction