December 12
TTF LOWER WARM UP
Straight Bar squats WORK UP TO SINGLE. 65LB Bar x5, 155 x4, 225 x3, 295 x2, 355x1, 405x1, 475x1 little high but getting better
Heavy Ab pulldowns. 3x5. 13/17/20
Lunges 3x5. BW, 25,40,65lbs (ran out of time)
Single leg curl 3x5. 1,3plates
December 13
Echo Bike 6min. 1:85 of a mile
TTF UPPER WARM UP
BENCH PRESS WORK UP TO SINGLE. Bar, 145, 195, 235, 285, 315lbs x 3
Pull ups. Assisted x5, BW X 5, BW+26lb x3
Cable Flys. FreeMotion Machine 4x4. 7/10/11/14/15
December 14
Treadmill 6min. 3.5Mph for 5:15 then 4.5MPH for 45sec
Neck 1x12 75lbs
Biceps
PLANK. Front 1:35. Side plank RT/LT 45sec
December 15
Echo Bike 6min. 1:89 of a mile. Best done in a long time
Mobility work. 5min
Deadlifts work up to single. 135,225,315,365,415x3
Glute/ham 4x5
December 16
TTF UPPER WARM UP
PUSH UPS 1X 41reps
DB Shrugs 5x6. 55/75/90/110/130lbs
BB mil press. 4x6. 45,80, 95, 115, 135, 155, 175lbs
DB pull overs 3x6. 70/95/11
For our groups we tested everyone. I like to test everyone a few times per year. Had some great progress! Alot of PR’s