Monday January 15th
TTF LOWER WARM UP
SQUATS (65lb bar)
5x4. Worked up to 425lbs
RDL’s (DB’s)
4x5. 35/50/65/80/100lbs
Single leg curls
3x5 plate #1
AbCore 3x12 w/70lbs
Tuesday January 16th
Echo Bike 6min. 1:84 of a mile
TTF UPPER BODY WARM UP
Sitting KRAZY Bell OHP (40lbs DB)
30,25,20
Shrugs (trap bar) 4x6. 155,205,255,305,305lns
Scarecrows 5x6. Worked up to 8plates
January 17th
Echo Bike 6min. 1:81
Neck 5/5/5/ 45/90/115lbs
January 18th
TTF LOWER WARM UP
Speed dead’s. 10x1 145lbs
SS YOKE BAR GOOD MORNINGS 3x4 245lbs
Lunge Walk 3x5
Ab Pulldowns 3x5
January 19th
TTF UPPER WARM UP
Bench press. 4x4 up to 355lbs. Did one set after wider grip for single 3BD
Lat pulldowns 4x5 up to 220lbs (prime handle)
for our groups we hit all the competition lifts for reps of four. We will be testing everyone in four more weeks. Looking forward to it.