Workout of the Day November 27, 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

Sandbag Bearhug carry 600-800m

Part 3

Back squat to a box

11 sets of 4 reps at 50%+ light band

1 set of 4 @ 55% + band

60 sec rest

Part 4

Deadlift

11 Sets of 3 reps @ 40%+ bands

Rest 60 sec

Part 5

Front foot heel elevated Bulgarian Split squat w dumbbell in non working leg hand

3 sets of 10-12 reps

2 sets of 20-25 reps

Rest 60 sec

Hold 1 dumbbell in non working leg hand with the hand neutral w palm facing the leg.

Part 6

3 sets

20 DB gluten bridge

Rest 60 sec

Rest 60 sec

Part 7

Farmers carry 400m

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

Swiss bar floor press

9 sets of 5 reps

Rest 60-90 sec

vs bands if you want

Part 3

5 sets

Push ups off a barbell at hip'ish height to a good burn 

Rest 60 sec

Sets should be in the 20-30 range

Part 4

3 sets

15-20 banded lat pull downs

10-15 face down incline db tricep extensions

Rest 60 sec

Part 5

4 sets

15-20 Chest supported dual db row w elbows coming up to the side (90degrees to body)

15-20 db lateral raises

Rest 60 sec

Part 6

2 sets

20-25 banded face pulls

40050 banded tricep push downs

Rest 60 sec