Monday January 1st
TTF LOWER WARM UP
Cambered Bar Squats. 5x2. Worked up to 4plates each side, 432lbs (72lb bar)
Standing AB pulldowns. 4x6 worked to stack
Sitting leg Curls. 4x6. Worked to 3/4 stack
Tuesday January 2nd
(Back insanely tight)
Echo Bike 6min. 1:60 of a mile
Sitting KRAZY Bell OHP (Blue KB)
30,25,20
Scarecrows 5x8. Worked up to 6plates
Wednesday January 3rd
Neck 1x15 w/95lbs
Ab Pulldowns 4x5 worked to 19plate
Thursday January 4th
Echo Bike 6min. 1:75 of a mile
Mobility work 5/8min
Belt squat 4x8. Worked up to 195lbs total
Sissy squats 4x8. Used tall black box
Crunch Machine 2x20 (BW)
Friday January 5th
TTF UPPER BODY WARM UP
FOOTBALL BAR FLOOR PRESS
Worked up to 365lbs for 2sets of 2reps
Hit widest grip for 31reps with 225lbs
Pull-ups 4x5 BW
Saturday January 6th
Neck 1x15 w/95lbs
Ab Pulldowns 5x5 up to plate 19
White curl machine
3sets 12/10/8
Pretty great week with the exception of a slight pull on Monday. Here is a Sample of what groups did on their 4th day which is upper body…..
OHP (supinated grip)
Work up to a PR x 4 which should be about 10-20% heavier than last week
DB Flat Bench
5x4
Lat Pull downs (supinated grip)
5x4
DB low Row (hinge position-both arms simultaneously)
5x4
Push ups (3BD)
(SS)
Band Pullaparts (Supinated)
3x2min each
Abs
DeadBug Progression
4min w/5 sec tempo
Slide disks
15yd down/back
(SS)
2 trips Sprints
10min
Stretch