Workout of the Day November 8, 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 2

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

5 min Tredmill push

Part 3

Safety Squat Bar Box Squat

Build to a tough single

Part 4

RDL banded is able

3 sets of 6 reps

Rest 60-90 sec

Part 5

Back Ext on GHD

3 sets of 25-30

Rest 60 sec

The Next Day Workout

I have to apologize, I had a bit of a hiatus, so I am starting a new strength biased cycle.

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 2

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press with a 2 sec pause in the bottom

3 sets of 3 at 70-80%

1 set of 1 at 8-9/10

Part 3

Standing Barbell Strict press

3 sets of 6-10

Rest 60 sec

Part 4

Chest Supported dual db row

2 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 5

4 Sets

30 banded straight arm pull downs

30 banded pull aparts

Rest 60 sec