MONDAY
TTF LOWER BODY WARM UP
Cambered Bar Squat. worked to 380lbs
Glute Ham raise 3x5 BW
Heavy Ab 3x5
TUESDAY
TTF UPPER WARM UP
Floor press. Worked up to 315lbs
Pull downs. 3x5
Swimmers Row 3x5
THURSDAY
TTF LOWER WARM UP
Elitefts SS goodmornings. 3x3 up to 230
Walking Lunges (SS) single Leg curls
Ab Crunch 3x12
FRIDAY
TTF UPPER WARM UP
DB MIL PRESS. Hit 100lbs x 4
DB low Row. up to 130’s x4
Curls and Abs
For the groups we hit a deload week. Did this closer to an actual deload and less fitness based.
Here is our day 1.
Squat 2x5 80%
Leg curls 2x5, heavy abs 2x5.
stretch