December 18th
TTF LOWER WARM UP
Just hit the bar and stretch as groin is black and blue.
Hit some eccentric Bulgarians and called it
December 19th
TTF UPPER WARM UP
Strap Push ups. 5xfail
Standing PullDowns (Hinge Position) 5x8
Stretch
December 20th
Treadmill. 6min. 3:6mph for 5:20 then 4:6mph for 40sec
Neck 1x15 95lbs
December 21st
Echo bike. 6min for to 1:81 of a mile
TTF LOWER WARM UP
Rack Pulls 4x4 (1hole)
135,225,315,405,495,545,585lbs good double hit 675lbs next week
Hamstring black and blue but feels better. Pay attention to stomach area hurts some
Bulgarian Split Squats. 3x5. BW, 20lbs, 40lbs
Crunch Machine 4x12. 35lbs
December 22nd
TTF UPPER WARM UP
BB Incline. Worked up to 350lbs for a single. This is a post surgery 15lb PR.
Pull-ups. 5x5
Was a decent week. Groin doesn't hurt but is def bruised. Ready to roll next week with some squats again.
For the groups we hit some 8’s. Here is a sample of what we did on Day 3……..
TTF LOWER WARM UP
Hex Bar DEADLIFT
5x8 (80% all sets)
Touchdown Squat (unilateral)
4x8each leg
Supine leg curl (exercise ball)
5x8 tempo, fail last set
Seated Good Morning (plates)
5x8 w/pause
Knee raises (chin dip machine)
5x8 use weight
Echo Bike
30cal
Stretch