Workout of the Day August 4, 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 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers Carry 400m

Part 3

Back Squat with Safety Squat Bar

Build to a tough single

Do this in 8ish sets

Use safety arms

Part 4

Deadlift off pins with bar just below knees

2 sets of max reps with 50% Deadlift load

Part 5

Back Ext on GHD

4 sets of 20-30 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 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press with a 2 sec pause at the chest

3 sets of 3 at 70-80%

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

Part 3

10 degree incline db bench press

3 sets of 5-9 reps

Rest 60 sec

Part 4

Skull Crushers

2 sets of 6-10 reps

1 set of 15-20 reps

Rest 60 sec

Part 5

Bent over barbell row

2 sets of 6-8 reps

1 set of 25-35 reps

Rest 60 sec

Part 6

Single arm db row

2 sets of 8-12 reps

1 set of 25-35 reps

Rest 60 sec

Part 7

Banded face pull static hold

60 sec