Workout of the Day August 15, 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

Sled Pull 800m with 80#

Part 3

Safety squat bar back box squat

8 sets of 2 at 75-70%

Rest 60 sec

Part 4

Deadlift vs bands

8 sets of 2 at 45-50% + bands

Rest 30-60 sec

Part 5

4 sets

500 lying banded leg curls 

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

Part 2

Floor press with swiss bar

9 sets of 5 reps

60-90 sec rest

Use widest grip

Part 3

4 sets

8-12 barbell shoulder press

Rest 60 sec

Part 4

3 sets

12 -15 Standing single db overhead tricep extensions

30-40 45 degree chest supported db lateral raises

Rest 60 sec

Part 5

5 sets

50 banded face pulls

50 banded tricep push downs