Monday
TTF LOWER WARM UP.
Treadmill 6min. Walked as fast as i could safely.
BW box squats 3x8 reps
BW walking lunges. wanted 3x8 but coupd only do a few legs too weak.
stretch
TUESDAY
TTF UPPER WARM UP
Push-ups. Goal was to do 10 perfect push ups. lol could not do 1, sternum hurts too bad. Did partial push ups with 2 yoga blocks under chest for a few reps.
DB low row. 3x10 w/12lbs
DB curls. 3x10 w/10lbs
THURSDAY
Echo Bike 6min. was dying out of breathe.
Leg Curls 3x10 w/2plates
Leg Ext 3x10 w/2plates
FRIDAY
TTF UPPER WARM UP.
Walked outside w/10lbs farmers walk. Was tough Hands were cramping.
DB Mil press. 10lbs 3x8
Ab machine BW 3x10
stretch.
As far as my athletes and groups we did 4x5 on all of the main lifts at a 5/2/1 tempo again. Had everyone build up to 60% of their best in that lift with that specialty bar or 60% on as many sets as they could do. VERY TOUGH TEMPLATE WE ARE RUNNING. Accessories were all at 5x10.