Workout of the Day August 7, 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

Sled pull 800m

put a total of 70# on the sled

Part 3

Safety squat bar on back box squat

10 sets of 2 reps at 60%

60 sec rest

Go vs a light band

Part 4

Deadlift vs bands

10 set of 2 at 45% + 25% band

Rest 30-60 sec

Part 5

Dual db bulgarian split squats

2 sets of 15-20 per leg

Rest 60 sec

Part 6

Laying face down banded hamstring curls

3 sets of 40-50 reps

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 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Swiss Bar Floor press

9 sets of 5 reps

Widest grip

Challenging but makable

Part 3

5 sets

10-15 strict shoulder press

20-30 banded face pulls

Rest 60 sec

Part 4

4 sets

15-20 Single dumbbell standing overhead tricep extension

30-40 45 degree chest supported db lateral raises

Rest 60 sec

Part 5

4 sets

50 banded face pulls

50 banded tricep press downs 

Rest 60 sec