Sept 25th
TTF LOWER WARM UP
Cambered Bar Squats. Worked up to 500lbs
Heavy Ab Pulldowns. 4x5. Worked to stack last set
Sept 26th
TTF UPPER WARM UP
KRAZY bell OHP. Blue KB’s. 25,21,20,
Pulldowns. (Prime Mid grip). 5x5. Worked up to 270lbs
Sept 27th
Took off had meeting and work
Sept 28th
Echo Bike. 6min. Got to 1:72 if a mile
BB RDL’s work up to single. 5plates
LifeFitness crunch. 3x15. 30lbs
Sept 29th
TTF UPPER WARM UP
DB bench press worked up to 175lbs x 2
Pull ups. 4sets. Worked up to 18lbs x 5
Sept 30th
Treadmill 6min.
Neck 1x15
Ab Machine 4x15
Week was good amount of work for me. Slowly getting better each week.
For my groups we started a new 4 week wave. Here is what we did on day 4
TTF UPPER WARM UP
THRUSTERS 5x12
Prone DB Shoulder Press 5x12
Incline Cable pull over 5x12
Single Arm cable row (ground based) with 5x12
Lateral push up walk
1min
(SS)
Plate curls
1min
5sets
1/2/3 around the block (choice)
Stretch