Monday January 22nd
TTF LOWER WARM UP
SQUATS (65lb bar)
5x2 Worked up to 515lbs
RDL’s (DB’s)
4x4. 50/65/80/100/110lbs
Single leg curls
3x5 plate #1
AbCore 3x12 w/70lbs
Tuesday January 23rd
TTF UPPER BODY
DB MIL sit 3x12
40/50/60lbs
Chest Flys 3x12
Plate 12 all sets
Barbell Curls 4x8 last set 95lbs
Wednesday January 24th
Neck 5/5/8 45/90/115lbs
Treadmill 6min. 3:6mph for 5:20 then 4:6mph for 40sec
Thursday January 25th
Echo Bike 6min. 1:72
TTF LOWER WARM UP
Box Jumps
Speed Dead’s (red bands) 10x1 w/145lbs
SS yoke Good Mornings worked up to 245lbs x 4
Ab Pulldowns 3x5 up to stack
Friday January 26th
TTF UPPER WARM UP
Bench Press 4x2 285/325/370/405lbs missed second rep
2BD wider grip 405lbs x 1
Lat Pulldowns 5x4 worked up to 220lbs
Good week overall!! Missed my last bench press for a double was tired.
For our groups we hit triples…..we are testing everyone in 3 weeks. Here is what we did on day 1……..
Day 1
TTF LOWER WARM UP
SQUATS 5x3 w/85%
Pistol Squats 5x6 each leg
Nordic Curls 5x6
Decline Sit-ups (w/rotation) 5x6
Fail last set
Prowler (45lb)
10 trips
Stretch
