Workout of the Day September 8, 2023

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.

Strength Cycle week 6

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Medball or sandbag carry 800m

Bearhug it mid chest

Part 3

Back Squat to a box

7 sets of 2 @ 60%+ light band

1 set of 2 @ 65-70% + light band

Rest 60 sec

Part 4

Deadlift vs bands

7 sets of 1 @ 50% + 25% band

1 set of 1 @ 55-60% + 25% band

Rest 60 sec

Part 5

1 DB bulgarian split squat

3 sets of 10-12

2 sets of 20-25

Rest 60 sec

DB to be held against the non working legs thigh with palm facing the leg

Part 6

4 Sets

15-25 back ext on the GHD

120 banded reverse walk steps (keep knees stiff0

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.

Strength Cycle week 6

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor Press

9 sets of 5 reps

Rest 60-90 sec

Part 3

5 sets

Push ups to a tough strain (near maximal)

Part 4

3 sets

15-20 Dual DB front raises

30-40 Banded Face pulls

Rest 60 sec

Part 5

3 sets

50 banded up right row

50 banded tricep push downs

Workout of the Day September 5, 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 6

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sled Pull

200m 

Part 3

Safety Squat Bar Back Squat

Build to a tough single

No fail

Use safeties/ pins in the rack

Part 4

Banded Lateral Steps

5 sets of 20 per direction

Rest 60 sec

Part 5

Back Ext on the GHD

4 sets of 20-30 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 6

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Swiss Bar bench

Build to a tough single

Part 3

Incline Barbell press

2 sets of 8-12 reps

Rest 60 sec

Take 1-3 sets to get to your working weight

Part 4

Swiss bar Skull Crusher

1 set of 6-8

1 set of 15-20

Rest 60 sec

Take 1-3 sets in both to get to your working weight

Part 5

Chest Supported dual db row

1 set of 6-8

1 set of 15-20

Rest 60 sec

Take 1-3 sets in both to get to your working weight

Part 6

Single arm db row

1 set of 6-8

1 set of 15-20

Rest 60 sec

Take 1-3 sets in both to get to your working weight

Part 7

300 banded pull aparts