Workout of the Day August 20, 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 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Dip belt around waist sled pull 400m

Part 3

Safety squat bar back squat

Build to a tough single

Do this in 8ish sets

Part 4

Static standing sandbag bearhug hold

2 sets of max time

rest 2-4 min between

Part 5

GHD Back Ext Static hold

8 sets of 25-30 sec

Rest 60 sec between rounds

Part 6

Back extensions on the GHD

70-75 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 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps @ 70-80%

1 set of 3 @ 8-9/10 effort

Part 3

Incline bench press

4 sets of 8-12

Rest 60 sec

Part 4

Skull Crushers with swiss bar

3 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest supported dual db row

3 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 6

Single arm db row

3 sets of 8-12/ side

1 set of 20-25

Rest 60 sec

Part 7

200 Banded pull aparts