Workout of the Day November 24, 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.

Strength Cycle week 4

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers carry

400m

Pace out a track and do it.

Part 3

Safety Squat Bar BOX Squat

Build to a tough single

Use the safeties in the squat rack

Part 4

RDL (banded if able)

4 sets of 6-10 reps

Rest 60 sec

Part 5

Back ext on GHD

1 set of 50

Load by holding a plate to chest it able. Likely a 10 or 25#

Part 6

Standing banded abs

4 sets of 20-25

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.

Strength Cycle week 4

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps at 70-80%

1 set of 3 at 8-9/10 effort

Part 3

Seated 70 degree db shoulder press

4 sets of 8-12 reps

Rest 60 sec

Part 4

Chest supported dual db row

Build to a tough set of 6-8 (3-5 sets)

Then

1 set of 15-20

Rest 60 sec

Part 5

Seated bent over rear delt raise

3 sets of 8-12

1 set of 20-25

Part 6

Single arm banded face pull

100/ arm

Do all on one arm before doing the other side.