July 17th
TTF lower warm up
Cambered bar. Work up to 345lbs x4
Belt Squat. Work up to 3plates each side x4
July 18th
Echo Bike. 6min. 1:80 of a mile
TTF UPPER WARM UP
KRAZY BELL OHP (Sit) 100reps Blues
Prime Handles Pulldowns 5x4. worked up to 260lbs
Bench Incline push ups 3x10 (Fail last set=beat 39)
(SS)
Curls cambered bar 3x10
July 19th
Neck 1x15 w/95lbs
Crunch Machine 20lbs 4x12
No cardio foot hurt mopped and cleaned instead
July 20th
TTF Warm up
Front squats. 5x4. Bar,135,185,225,275x4
(Go 365-400next week)
Glute/Ham Raise. 3x5 BW
July 21st
TTF UPPER WARM UP
BENCH PRESS
Worked to 375x3 (missed rep 4)
Pull ups
Worked up to BW+18lbs added x5 reps
Hammer Strength BP Machine Burnout
2-45’s each side 20reps
Band Pull aparts 100reps
July 22nd
Neck 15reps 95lbs
DeadBugs (SS) Sit ups 3sets
stretch
For our groups we hit 10’s on the main lifts. Here is an example of day 3.
TTF LOWER WARM UP
Deadlift 5x10. @ 77%
Glute Bridge machine 5x10
Quad Fall outs w/weight 5x10
Ab machine 5x10
Loaded Carry 250yds
stretch