June 19th
TTF lower warm up
Rackable Cambered Bar. Worked to 482lbs for a single.
DB walking lunges. 3x5. BW, 30, 50lbs
Heavy Ab Pulldowns. 3x5. 15,18,stack and small orange band.
June 20th
TTF upper warm up
Landmine Press (shoulder) 5x8. Up to 95lbs total on 45lb bar
Hex Bar shrugs. 5x5. 135, 225, 315,365lbs
Pull ups. Assist x 3, BWx 5, 25lbs x 5
June 21st
Treadmill 6min. 3.6mph for 5min then 1min at 4.6mph
AbCrunch. 4x12 20lbs
Barbell curls 3x5. 45, 95, 115lbs
Neck 1x15 w/95lbs
June 22nd
TTF LOWER WARM UP
BOX JUMP
DEADLIFTS (1mat) 135/225/315/405/495/545lbs PR 50lbs
Inverse Leg Curls 3x5
June 23
TTF UPPER WARM UP
DB Bench up to 165lbs x 4
DB Flat (single arm) 1x29reps w/85lbs
DB low Row 3x5. 70/90/110/130lbs
June 24th
Treadmill 6min
Neck 95lbs 1x15
Hammer Curls up to 65lbs x 6
AbCore 3x12
Another decent week of work in the gym. Body is feeling good. Keep moving forward.
For my groups we hit week 3 this week on a 4week block. ALOT of new movements for more most. Love how the athletes are hitting it!!! Everyone here is working their asses off.
Here is a Day 2 lower body sample
TTF LOWER WARM UP
Speed Dead’s (against bands) 8x1
Zercher Harness GM 5x3
Split Squat (SS YOKE BAR) 4x3
Heavy Abs 5x3
Backward sled Drags time***