Monday
TTF LOWER BODY WARM UP
Belt squat 5x5. worked to 300lbs
Db walking Lunge 3x5
AbCoaster 3x12
Tuesday
TTF UPPER WARM UP
Incline Press 3x5 up to 225lbs
Chest Supported Row 3x5 up to 250lbs
Curls (SS) Tricep 3x12
Thursday
TTF LOWER Warm up
1 Mat deadlift worked up to 235lbs
Prone Leg Curls 3x5
Ab Pulldowns 3x5
Friday
TTF UPPER WARM UP
DB Mil Press 20/15/10/5 up to 60lbs
DB low Row 20/15/10/5 up to 60lbs
Swimmers Row 3x12
For our groups and clients we hit 10’s on all main lifts and 10’s and timed method on all acessories. Here is a sample of our upper body day.
TTF UPPER WARM UP
Floor press 5x10
Rolling Tricep Ext 5x10
DB Low Row W/pause 5x10
Plate Press (OHP) 4min
Plate front raise 3min
Plank Walk F/B/RT/LT
Stretch