July 24th
TTF LOWER WARM UP
Cambered Bar Good mornings
Worked up to 4plates (432lbs) x 2
Belt Squat worked up to 4plates each side for a double
Calves 3x12 w/90lbs
July 25th
TTF UPPER WARM UP
KRAZY bell OHP SIT. Blue + 10lbs each side
5xfail 7/8RPE each set
Prime Handles close grip pulldowns
Worked to stack (300lbs) x3
Band Pull Aparts
100 reps w/elitefts green
July 26th
Treadmill 6min. 3:6mph 5min then 4:6mph 1min
Neck 95lbs 1x15
AbCrunch Machine 4x12
July 27th
Front Squat. Worked up to 336lbs x 1
Belt Squats. Worked up to 4plates each side x2reps
Hammer Strength Calf machine
4x12
July 28th
TTF UPPER WARM UP
Bench press. Worked to 405lbs x 2
Pull-Ups. Worked to 5reps BW+26lbs
Hammer Strength BPRESS 2-45’s and 1-25lb plate on each side X 10reps
July 29th
Treadmill 6min. 3:6mph for 5min. Then 4:6mph for 1min
Neck 95lbs 1x15
ABCore. 4x12
Another solid week. Looking forward to seeing how next week goes.
For our groups we hit 8’s at 75%. Here is an example of Upper body day 1.
TTF UPPER WARM UP.
Bench Press (elitefts shoulder saver) 5x8
Rope Pulldowns 5x8
Dips 5x8
ScareCrows 5x8
Ab Machine (choice) 5x8
Conditioning
stretch
