Aug 28th
TTF Lower warm up
Safety Bar Box Squats 5x4. 65LB Bar, 155, 225, 275, 325, 375lbs (Same as last time, still pulled hammy)
LUNGE WALK. 3x5. BW, 10’s, 25’s
Heavy Ab Pulldowns. 3x5. 12/17/20
Aug 29th
TTF UPPER
ECHO Bike 6min. 1:60 of a mile
DB mil 4x12. 35/45/55/65
DB low row 4x5. 60/80/100/120lbs
Aug 30th
Treadmill 6min. 3:6mph for 5:30 then 30sec at 4:6mph. Very tough.
Neck 1x15 95lbs
Hammer Calf Machine. 4x12 115lbs
Aug 31st
TTF LOWER WARM UP
Deadlift (sumo 1mat) worked up to 500x2
Single Leg curls. 3x5. 1/2/3 plates
Sept 1st
TTF upper warm up
Decline Bench worked up to 385lbs x 4
Hex Bar Shrugs worked up to 285lbs x 5 for 2 sets
Sept 2nd
Treadmill 6min. 3:5mph for 5:30 then 4:6mph for 30sec
Neck 1x15 95lbs
Crunch Machine 4x15 w/20lbs
For my clients and athletes we Deloaded. Was a decent amount of work but had everyone take an extra day or 2 off as we start a 3 week wave into testing.