Workout of the Day July 30, 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

Sled Pull 800m

dip belt around waist

45-75# on the sled

Walking forwards

Part 3

Safety Squat Bar Box Squat vs bands

12 sets of 3 reps

Load is 50% bar + 25% band (reds or blues)

Rest 60 sec

Part 4

Deadlift vs bands

12 sets of 2 reps

40% bar + 25% band

Rest 30-60 sec

Part 5

Dual db bulgarian split squats

3 sets of 6-8

2 sets of 15-20

Rest 60 sec

Part 6

3 sets of 40-50 lying banded leg curl

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

Swiss bar floor press with wide grip

9 sets of 5 reps

Load should be challenging but achievable

Part 3

5 sets

10 barbell overhead press

Rest 60 sec

Part 4

4 sets

15-20 Standing tricep ext with 1 dumbbell

30-40 chest supported 45 degrees db lateral raise

Rest 60 sec

Part 5

3 sets

50 banded face pulls

50 banded tricep push downs

Rest 60 sec