Oct 23rd
TTF LOWER WARM UP
Belt squat. 5x1. Worked up to 8 total plates
Back Attack. 5x1. Worked up to 6plates
Ab Pull downs. 4x5. Went to stack
Oct 24th
Echo bike 6min. 1:64 of a mile
TTF UPPER WARM UP
PRONE DB Mil (chest supported)
5x8. BW/5/8/8/10/12lbs
FreeMotion butterflies
6/8/10/12/14
5x10
Seated low row (single arm cable)
5x3. 90/120/150/160lbs
Tricep Pressdowns
5x5. 120/150/170/180/200
Oct 25th
Neck 95lbs 1x15
Oct 26th
Echo Bike 1:74 of mile. 6min
TTF LOWER WARM UP. Box jumps 3rd tallest + small black step box
Rack pull. Conventional 2holes and standing on 2 small mats.
Work up to work up to single. 135,225,315,405,495,565, 615lbs mixed grip, 635lbs mixed grip
Leg press (selectorized) 3x12. 150, 210, 290lbs
GluteHam raise. 3x5 BW w/assistance
Crunch Machine. 4x15 20lbs
Oct 27th
TTF UPPER WARM UP
Football Bar Floor Press work up to single. Worked to 410lbs
Pull-ups. Worked to BW+45lbs x4 ugly reps
Db shrugs. 3x10. 75/100/120lbs
Oct 28th
Neck 1x15 95lbs
AbCore 4x12
GREAT WEEK!!! Felt strong even though still doing baby weights.
For our clients we started a new 3 week wave.
Here is what we did on day 1…….
TTF LOWER WARM UP
SPECIALTY BAR SQUAT
5x5
4/1 tempo (every set should be last set from last week or 75%)
Leg Press
5x10
Single Leg squat (foam pad)
3x10 each leg
Prone Leg Curls
5x10
Sit up
(Partner assisted-Strict form. Hands locked, knee to elbow throughout)
3x1min
Plate Push
10trips
Stretch
