Workout of the Day August 28, 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 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sled pull per walk with belt around waist

400m

Part 3

Safety squat bar back squat with a 2 sec pause in the bottom

3 sets of 3 reps at 75-85%

1 set of 3 at 8-9/10

Part 4

Banded lateral step ups onto 45# plates

5 sets of 30 each side

Rest 60 sec

https://youtube.com/shorts/fKwwpzbsfQM?feature=share

Part 5

Back ext on GHD

3 sets of 25-30

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 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

3 sets of 3 @ 75-85%

1 set at 8-9/10 effort

Part 3

Incline barbell bench press

3 sets of 8-12

Rest 60 sec

Part 4

Skull Crusher with swiss bar

2 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest Supported Row at 45 degrees

2 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 6

Single arm db row

2 sets of 8-12

1 set of 15-20

Rest 60 sec

Part 7

250 banded pull aparts