Workout of the Day August 12, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers Carry

100M there and back

Part 3

Pause Squat with a safety squat bar on the back

4 sets of 4 at 70-80%

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

Part 4

Standing still heavy sandbag static hold

3 sets of max time

Stand upright with clavicles to heels in a straight line. Bear hug as har as possible. Stay upright, NO LEANING BACK

Make a decent amount of rest between sets

Part 5

Back Ext on the GHD Static Hold

8 sets of :30 sec

Rest 60 sec

Part 6

Back ext on GHD x 50 reps

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

For the heavy sets of accessory movements today, do a 50% set, a 75% set then start into you 100% sets.

Part 2

Bench press with a 3 sec pause with the bar above the chest (do not touch chest)

Build to a tough single

Part 3

10 degree incline db bench

2 sets of 4-6 reps

Rest 60 sec

Part 4

Barbell Skull Crushers

1 set of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest Supported dumbbell dual row

1 sets of 6-8

1 set of 15-20 reps

Part 6

Single arm db row

1 set of 6-10

1 set of 15-20

Part 7

150 banded face pulls

Workout of the Day August 7, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sled pull 800m

put a total of 70# on the sled

Part 3

Safety squat bar on back box squat

10 sets of 2 reps at 60%

60 sec rest

Go vs a light band

Part 4

Deadlift vs bands

10 set of 2 at 45% + 25% band

Rest 30-60 sec

Part 5

Dual db bulgarian split squats

2 sets of 15-20 per leg

Rest 60 sec

Part 6

Laying face down banded hamstring curls

3 sets of 40-50 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 2

Part 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

Widest grip

Challenging but makable

Part 3

5 sets

10-15 strict shoulder press

20-30 banded face pulls

Rest 60 sec

Part 4

4 sets

15-20 Single dumbbell standing overhead tricep extension

30-40 45 degree chest supported db lateral raises

Rest 60 sec

Part 5

4 sets

50 banded face pulls

50 banded tricep press downs 

Rest 60 sec

Workout of the Day August 4, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers Carry 400m

Part 3

Back Squat with Safety Squat Bar

Build to a tough single

Do this in 8ish sets

Use safety arms

Part 4

Deadlift off pins with bar just below knees

2 sets of max reps with 50% Deadlift load

Part 5

Back Ext on GHD

4 sets of 20-30 reps

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 2

Part 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 at the chest

3 sets of 3 at 70-80%

1 set of 1 at an 8-9/10 effort

Part 3

10 degree incline db bench press

3 sets of 5-9 reps

Rest 60 sec

Part 4

Skull Crushers

2 sets of 6-10 reps

1 set of 15-20 reps

Rest 60 sec

Part 5

Bent over barbell row

2 sets of 6-8 reps

1 set of 25-35 reps

Rest 60 sec

Part 6

Single arm db row

2 sets of 8-12 reps

1 set of 25-35 reps

Rest 60 sec

Part 7

Banded face pull static hold

60 sec

Workout of the Day July 30, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sled Pull 800m

dip belt around waist

45-75# on the sled

Walking forwards

Part 3

Safety Squat Bar Box Squat vs bands

12 sets of 3 reps

Load is 50% bar + 25% band (reds or blues)

Rest 60 sec

Part 4

Deadlift vs bands

12 sets of 2 reps

40% bar + 25% band

Rest 30-60 sec

Part 5

Dual db bulgarian split squats

3 sets of 6-8

2 sets of 15-20

Rest 60 sec

Part 6

3 sets of 40-50 lying banded leg curl

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Swiss bar floor press with wide grip

9 sets of 5 reps

Load should be challenging but achievable

Part 3

5 sets

10 barbell overhead press

Rest 60 sec

Part 4

4 sets

15-20 Standing tricep ext with 1 dumbbell

30-40 chest supported 45 degrees db lateral raise

Rest 60 sec

Part 5

3 sets

50 banded face pulls

50 banded tricep push downs

Rest 60 sec

Workout of the Day July 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

400M Farmers Carry

Part 3

Safety Squat bar back squat

5 sets of 5 reps @ 70-80%

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

Part 4

Deadlift off safeties with bar below knee caps

2 sets of max reps at 50%

Part 5

Back Ext on GHD

3 sets of 20-30 reps

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press with a pause at the chest

5 sets of 5 reps at 70-80%

Part 3

10 degree incline bench with dumbbells

4 sets of 5-9 reps

Rest 60 sec

Part 4

Barbell Skull crushers

3 sets of 6-10

1 set of 15-20

Part 5

Chest supported dual dumbbell row

3 sets of 6-8 reps

1 set of 15-20 reps

Part 6

Single arm seated banded row

2 sets of 20-30

Part 7

Banded face pull static hold

1 set of 60 sec

Workout of the Day July 11, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 10

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Deadlift

Build to a tough 1 rep off 25# plates (approx 2")

Do this in 6-8 sets

No misses, leave some gas in the tank

Part 3

Chest Supported dumbbell row

3 sets of 5-10 reps

Part 4

Back ext on the GHD

3 sets of 20-30 reps

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 10

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor Press

Build to a tough single in 6-8 sets

Heavy, no misses

Leave some gas in the tank, shouldn't need a spotter

Part 3

Dumbbell Bench Press

2 sets of 5-10 reps

Part 4

Banded Tricep Push down

4 sets of 40 reps

Part 5

Single arm bent over row

3 sets of 10-12 reps

Workout of the Day July 6, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat

8 sets of 2 reps @70-80%

1 set of 1 rep at 80-90%

Rest 90 sec

Part 3

Deadlift vs bands

10 sets of 1 rep @ 55-65%

Rest 30-60 sec

Part 4

Heel raised Single DB bulgarian Split squat

3 sets of 10-15 reps

db in the hand of the non working leg

Rest 60 sec

Part 5

Swiss ball hamstring Curls

3 sets of 12-18 reps

Rest 60 sec

Part 6

10 sets

Sled pull 20M W 40-50% of back squat on sled

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench

9 sets of 3 reps @ 60-70%

1 set of 3 reps @ 70-80%

Rest 60 sec

Part 3

4 sets

4-10 reps 70 degree incline db shoulder press

30-40 banded pull aparts

Part 4

Dips

2 sets of 10-15

Part 5

25-30 Standing single dumbbell overhead tricep extension

Workout of the Day July 3, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Deadlift

Build to a tough set of 3 reps

Do this in 6-8 sets

Part 3

Pause RDL

Build to a tough set of 6-10

Do this in 2-4 sets

The pause is: 2 sec at low thigh, 2 sec at bottom, 2 sec at low thigh

Part 4

Step ups holding dumbbells

1 set of 5-9

1 set of 12-15

Take 2-4 sets in each rep range to make sure you have a tough stress. Do all reps on one leg then the other.

Part 5

GHD back ext hold

1 set of 15-30 sec

1 set of 45-60 sec

Hug a plate to your chest and push your sternum forward

Part 6

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

Build to a tough set of 3 reps

Do this in 6-8 sets

Then:

1 set of 12-15

Part 3

Dips

1 set of 5-9

1 set of 9-12

Load these with dumbbells or plates and a dip belt. Or use bands

Part 4

JM press

2 sets of 6-8

1 set of 12-15

Part 5

30 degree chest supported dual Dumbbell row

1 set of 5-9

Do this in 2-4 sets

1 set of 12-15

Part 6

Stir the pot

4 sets of 12-15/ direction

Workout of the Day June 28, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat

10 sets of 3 reps @ 65-75%

Rest 30-60 sec

Part 3

Deadlift

10 sets of 2 reps 50-60% + light bands

Rest 30-60 sec

Part 4

Heel elevated Bulgarian split squat holding a db in non working side hand

3 sets of 15-2- reps

Rest 60 sec

Part 5

Hamstring curl on swiss ball

3 sets of max reps

Rest 60 sec

Part 6

Sled pull w strap around waist

10 trips of 20m there and back

load is 45-50% back squat

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

9 sets of 4 reps @ 55-65% + light band

Super set 20 banded pull aparts after each set

Rest 60 sec

Part 3

70 degree seated shoulder press

4 sets of 10-15 reps

Rest 60 sec

Part 4

Dips

4 sets of 10-15 reps

Rest 60 sec

Part 5

2 sets

15 dumbbell pull overs

15 banded seated row

15 banded straight arm push down

30-40 face pulls

Workout of the Day June 25, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety squat bar box squat

Build to a tough set of 3-5 reps

Do this in 6-8 sets

Part 3

Wide Stance (sumo) goblet squat

Build to a tough set of 8-12

Do this in 3-4 sets

Part 4

Banded March

2 sets of 2 min

Rest 60 sec

Part 5

Stir the pot

4 sets of 12-16/ direction

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press

Build to a tough single

Do this in 7-8 sets

Part 3

Floor press

1 set of max reps at 75% of part 2

Part 4

Dumbbell Rollbacks

2 sets of 6-10

1 set of 15-20

Rest 60 sec

Part 5

10 Degree incline db fly 5-10 reps

Standing banded pec fly 10-15 reps

Rest 60 sec

Build to a tough set on the dumbbells in 3 sets, superset the banded work after each set.

Part 6

Dual bent over db row

1 set of 5-9

1 set of 12-15

Rest 60 sec

These should be hard and may take a few sets to build to

Part 7

Banded pull aparts

4 sets of 40-50 reps

Rest 60 sec

Workout of the Day June 17, 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 7

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Good mornings off pins with safety squat bar

in 5-7 sets build to a tough set of 3-6 reps

Then

in 1-2 sets a 1 tough set of 9-12 reps

Part 3

Dual Dumbbell Bulgarian Split squat

2 sets of 6-8

These should be hard

Part 4

GHD Paddling with a broomstick

4 sets of 10-15 reps per direction

Rest 60 sec

Part 5

Single leg reverse hyper on GHD

3-4 sets of 30-40 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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Strength Cycle week 7

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Unstable (bamboo) bar bench press

In 6-8 sets build to a tough se of 3-6 reps

Use a spotter

Part 3

Unstable bar bench

1 set of 12-15

Rest 20 sec

1 max set

Rest 20 sec

1 max set

Part 4

Skull crusher

in 3-5 sets build to a tough 1 set of 6-8

in 1-3 sets build to a tough 1 set of 14-18

Part 5

Dual dumbbell chest supported row

4 sets of 10-15

Rest 60 sec

Part 6

Stir the pot

4 sets of 10-15/ direction