February 6th
TTF Lower warm up
Safety Bar Box Squats work up to single. Barx5, 155x4, 245x3, 295x3, 335x2, 385x1, 425x1, 475x1 Heavy no spot felt weird feel in chest. Feels good to go little heavier though. Most done on a box squat w/SS bar FOREVER!!!!
Bulgarian split squats 3x5 BW/35/65
Standing Abs 3x5. 13/17/20
February 7th
Echo bike 6min. 1:75 of a mile
TTF UPPER WARM UP
BENCH PRESS 5x5. 145, 195, 235, 285, 315x5
Chest supported row (Icarian) 5x5z 75/150/195/205lbs
February 8th
Treadmill 6min. 5min at 3:5mph then 1min at 4:5mph
White curl machine
20/15/10/5/worked up to 8plates
Neck. 90lbs 1x12
Plank 1:40
February 9th
Echo Bike. 6min. Got to 1:74 of a mile
Mobility drills 5min
Deadlift. Conventional (1mat) 5x3. 135,225,315,365, 415lbs felt good (go to for 500lbs next week)
Glute/Ham Raises 3x5. BW
HEEL TOUCHES 2x5each leg BW
February 10th
TTF UPPER WARM UP
BAMBOO OHP. 4x6. 30lb KB+20lb DB’s. 30lb KB’s +20lb DB’s+10lb KB’s. 30lb KB’s +20lb DB’s+10lb KB’s+10lb DB’s
Pull-ups. 4x5. Assist/110, BW, BW, BW, BW
Dips. Assist/5, BWx5, 10lbsX5, 20lbsx20reps
Strongman Farmer Shrugs. 3x8. 135, 225, 295, 345lbs
February 11th
Treadmill 6min. 3:5MPH for 5min. 4:5MPH for 1min.
Neck 90lbs 1x12
Hammer Curls. 20/15/5/5. 35/45/55/65
LifeFitness Crunch. 4x15w/10lbs did after class ran out time
for our groups and clients we did a three second tempo eccentric one second tempo pause then one second tempo concentric. This was for all the main lifts. Here is an example of our second upper body day, training session,Here is an example of our second upper body day, training session,
TTF UPPER WARM UP
Bamboo bar KrazyBell 5xfail
DB Low Row 5x8
MedBall complex 10/10/9/9/8/8……..1/1.
Disk Slides 5/5yd (SS) band pull aparts 5x1min
Farmers walk 3x1min
Conditioning and stretch