Workout of the Day July 6, 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

Back Squat

8 sets of 2 reps @70-80%

1 set of 1 rep at 80-90%

Rest 90 sec

Part 3

Deadlift vs bands

10 sets of 1 rep @ 55-65%

Rest 30-60 sec

Part 4

Heel raised Single DB bulgarian Split squat

3 sets of 10-15 reps

db in the hand of the non working leg

Rest 60 sec

Part 5

Swiss ball hamstring Curls

3 sets of 12-18 reps

Rest 60 sec

Part 6

10 sets

Sled pull 20M W 40-50% of back squat on sled

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

9 sets of 3 reps @ 60-70%

1 set of 3 reps @ 70-80%

Rest 60 sec

Part 3

4 sets

4-10 reps 70 degree incline db shoulder press

30-40 banded pull aparts

Part 4

Dips

2 sets of 10-15

Part 5

25-30 Standing single dumbbell overhead tricep extension