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