March 20th
TTF LOWER WARM UP
BOX SQUATS SS BAR. Work up to single. Bar x 5, 155 x 4, 225 x 3, 295 x 2, 335 x 1, 385 x 1, 425 x 1, 475 x 1,
Bulgarian split squat. 3x5 BW, 40, 55lbs
AbPullDowns 3x5. Worked to stack for 8reps (did later ran out of time)
March 21st
Echo Bike. 6min got to 1:81 if a mile.
DB bench 5x5. (50x10). 70, 90, 100, 110,
Lat Pulldown. 5x5. (105x10), 160, 200,210,220
Band pull aparts. 100reps. Mini x 40, red x 25, green x 15, black 2x10
March 22nd
Neck 95 1x15
Nautilus curl 15/10/5/5. Went up to second from last plate
Treadmill 6min. 3.6mph for 5min and then 4.6mph for 1mph
Plank 2.05
March 23rd
Echo Bike 6min. Got to 1:77 mile
Mobility drills 5min
Deadlift. 5x3. 135,225,315,405,455
Was 40lbs heavier than last time triples. Hit 550 next week
Glute/Ham. 3x5
Abs later
March 24th
BB mil 10/5/5/5. 65, 115, 165, 205, 185lbs
Scarecrows. 10/5/5/5. Worked up to 11 plates
DB shrugs 75/100/130/150lbs for easy 5reps
Tricep pressdowns worked to stack x5
For the groups we hit 4x4 on the main lifts. Here is a sample for our main upper
TTF UPPER WARM UP
Bench Press 4x4
Supinated Grip 50% 1 set 50 reps
Pull ups 4x4 add weight
Inverted Row 50 reps
Curl to press (DB) 4x4
conditioning and Ab work
