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 7
Part 1
3 Rounds
5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings
Part 2
Back Squat to aa box with Safety Squat Bar
2 sets of 2 reps at 80-90%
Part 3
Banded March
3 sets of 3 min
1 min rest
Part 4
Back Ext on GHD
4 sets of 20-30
Rest 60 sec
Part 5
Standing banded abs
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.
Strength Cycle week 7
Part 1
3 Rounds
15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts
Part 2
Bench Press
5 sets of 5 reps @ 8-9/ 10 effort
Part 3
Unsteady bench press (if able)
3 sets of 6-10
Rest 60 sec
Use a spotter
Part 4
Concentric Tricep extension with swiss bar
2 sets of 6-8
1 set of 12-15
Rest 60 sec
lying on the ground, reach the bar over the head, slight pause when plates touch the floor.
Part 5
Chest supported 30 degree dual db row
2 sets of 6-8
1 set of 12-15
Rest 60 sec
Part 6
3 rounds
40-60 70 degree chest supported banded pull apart
30 russian twists holding a rubber plate
Rest 60 sec
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