TTF Lower body warm up
Globlit squats 12lbs 3x5
Echo Bike 5 min
stretch
Felt very fatigued today
Tuesday
TTF Upper warm up
DB bench press 3x5 12lbs
Band pull aparts 3x6 mini band
DB curls 12lbs 3x5
Thurs
Walked inside on the turf as it is HOT!!!
Fri
TTF Lower warm up
BW lunges 5lb DB’s each hand
Leg Ext 3x8
Leg Curl 3x8
Ab machine 3x8
Stretch.
Finished up the cycle with 6’s. Everyone did well. Powerlifters deloaded as next week they start meet Preparation. Here is the deload:
Deload this week then ramp up for a meet or test yourself aka mock meet
Day 1
TTF LOWER WARM UP
(Take some extra time here warming up)
1) belt squats 3x5
2) prone leg curls 2x8
3) Ab Pulldowns 3x8
4) prowler 5min
Stretch
Day 2
TTF UPPER WARM UP
(Take some extra time here warming up)
1) DB Incline press 3x8
2) Close Grip Pull-downs 3x8
3) Push ups 2x fail (RPE 7/8)
4) Hammer curls 3x8
Stretch
Day 3
GPP focus
1) Sled pulls 8min
2) echo bike 8min
3) Farmers walk 300yds
Stretch