January 23rd
TTF Lower warm up
Safety Bar Box Squats 5x5. Bar, 155, 225, 295, 345lbs
Bulgarian split squats 3x5 BW/30/55.
AbCore. 3x15. 25/45/45
January 24th
Echo Bike. 6min. Got to 1:81 or a mile
Black widow (33lb) floor press. 5x3. 95,135,185,225,275,315.
DB low row. 5x3. 60/80/95/110/120lbs
Band pull aparts. 4x20
January 25
Treadmill 6min. 3:5MPH for 5min. 4:5MPH for 1min.
Neck 90lbs 1x12
FreeMotion Bicep. 6/10/13/16. 20/15/10/5
Plank. 1:30
January 26
Echo Bike 6min. 1:79 of a mile
Rack Pulls. 1hole sumo. Work up to a single. 135-5, 225-4, 315-3, 405-2, 495-1, 545-1,
Prone leg curls. 4x5 went up to worked up to stack
Standing Ab Pulldowns. 3x5 worked up to stack
January 27
TTF UPPER WARM UP
BAMBOO OHP. 4x12. Blue KB’s, Blue KB’s +10’s, Blue KB’s +(2)-10’s, Blue KB’s +3-10’s
BB shrugs 5x4. 135/225/315/405lbs
Dips. 3x20 BW
January 28
Treadmill 6min. 3:5MPH for 5min. 4:5MPH for 1min.
Neck 90lbs 1x12
Hammer Curls. 20/15/10. 25/35/45lbs
Good week, still moving up. For my groups we hit 10’s. Here is our 2nd lower session of last week.
TTF LOWER WARM UP
Hex Bar Deadlifts 5x10 70%
Pistol Box Squats 5x10 Bw
Hip Thrust (kneelIng w/elitefts band) 5x1min
AbCore 5x12
Sprint for conditioning