Monday December 25th
Took off Christmas Day
Tuesday December 26th
TTF LOWER WARM UP
Echo Bike 6min. 1:80 of a mile
CAMBERED BAR SQUATS
Worked up to 390lbs x 4 (ultra narrow stance)
Drop set 160lbs x 10reps
Glute Ham raise 3x5
Assist reps
Walking lunges 3x5. BW/BW/10lbs
Wednesday December 27
Treadmill. 6min 3:6mph for 5:20 then 4:6mph for 40sec
Neck 1x15 95lbs
Thursday December 28th
TTF UPPER WARM UP
ECHO BIKE 6min got to 1:81 of a mile
Floor Press 5x4
Worked up to 315lbs
Chest Supported Row (angle)
5x4
Worked up to 5plates total
Friday December 29th
TTF LOWER WARM UP
RACK PULLS (sumo 1hole)
Worked up to 655lbs grinder single
Saturday December 30th
Treadmill 6min. 3:6mph for 5:20 then 4:6mph for 40sec
Neck 1x15 w/95lbs
Loads of stretching and mobility work
Felt ok this week!! You know how the saying goes if you get pushed down (pull something) get back up (keep training).
For the groups and clients we hit some 6’s, here is a sample of our 2nd day of the week which is upper body………
Day 2
TTF LOWER WARM UP
Floor press (pause each rep)
5x6 10-20% heavier
Hammer Strength shoulder Press
5x6
Neutral Grip Pulldowns
5x6
Scarecrow (SS) Chain Upright Row
5x6
DeadBugs Progression (against band)
3.5min
Tredsled
10x30sec
Stretch