Workout of the Day January 3, 2023

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 9

Part 1

3 Rounds

5-10 Push ups

20 squats

5-10 Pull ups

20 Banded Good Mornings

Part 2

400M Farmers Carry

Pace out a distance/ track and figure out the distance

Part 3

Safety Squat Bar Box Squat

3 sets of 1 at an 8-9/ 10 effort

Part 4

Back Extension on GHD

1 set of max reps (use a 25# plate if able, looking for 25+ reps)

Part 5

Single Arm bent over db row

3 sets of 6-10 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 9

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

3 sets of 3 reps at an 8-9/ 10 effort

Part 3

Unstable bench (if able)

2 sets of 6-10

Rest 60 sec

Use spotter arms

Part 4

Concentric Tricep extension with swiss bar

Build to a tough set of 6-8 reps

Then

a set of 12-15

Rest 60 sec

Laying on floor, reach the bar overhead, slight pause when the plates touch the floor. This is similar to a skull crusher

Part 5

Barbell Row pulling to bellybutton 

1 set of 6-8

1 set of 12-15

Rest 60 sec

Take 2-4 sets to build into your first set

Part 6

70 degree chest supported banded pull aparts

4 sets of 40-60 reps

Rest 60 sec