Workout of the Day August 12, 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 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers Carry

100M there and back

Part 3

Pause Squat with a safety squat bar on the back

4 sets of 4 at 70-80%

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

Part 4

Standing still heavy sandbag static hold

3 sets of max time

Stand upright with clavicles to heels in a straight line. Bear hug as har as possible. Stay upright, NO LEANING BACK

Make a decent amount of rest between sets

Part 5

Back Ext on the GHD Static Hold

8 sets of :30 sec

Rest 60 sec

Part 6

Back ext on GHD x 50 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 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

For the heavy sets of accessory movements today, do a 50% set, a 75% set then start into you 100% sets.

Part 2

Bench press with a 3 sec pause with the bar above the chest (do not touch chest)

Build to a tough single

Part 3

10 degree incline db bench

2 sets of 4-6 reps

Rest 60 sec

Part 4

Barbell Skull Crushers

1 set of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest Supported dumbbell dual row

1 sets of 6-8

1 set of 15-20 reps

Part 6

Single arm db row

1 set of 6-10

1 set of 15-20

Part 7

150 banded face pulls