February 27th
TTF LOWER WARM UP
SQUATS. Work up to single. Bar/5, 155/4, 225/3, 295/2, 335/1, 385/1, 425/1, 475/1, 515/1, did it but cut little high
(5plates on 65lb bar)
Bulgarian spilt squat. 3x5. BW, 25, 45lbs
AbCore. 3x15. 25/50/75lbs
February 28th
Echo Bike. 6min. Got to 1:80 of a mile
BB incline 5x5. 135x5, 185x5, 205x5, 225x5. 245x5. (Not bad)
Seated Low Row (Med grip prime bar). 5x5. 100,150,200, 250lbs (pretty easy)
Press downs (rope). 3x5 worked to stack
March 1st
Treadmill 6min. 3:5mph for 5min. 4:6mph for 1min.
Neck. 90lbs 1x15
Hammer curls. 20,15,10,5,5. 25/35/45/55/65lbs
Plank 1:50
March 2nd
Echo Bike 6min. Got to 1:75 of a mile. Mobility work 5min
Zercher Harness G.Morn. 5x3. 135,225,275,315,365,405lbs
Single Leg curls. 3x5. 2/4/5plate
Abs missed time
March 3rd
TTF UPPER WARM UP
BB mil 20/15/10/5/5. 65,85,105
(SS)
Standing Inverted Rows 20/15/10/5/5 BW all sets. Moved feet closed to turf each set to make harder
AbRoller. 4x5 knees
Push ups. 1setX41reps TOUGH
ScareCrows. 20/15/10/5/5 plate 7
March 4th
Neck 90lbs 1x15
Easy bar curls. 20/15/10/5/5 went up to 110lb
Late to work missed treadmill and AB’s
We deloaded our groups and clients. This is more of an off week/fitness deload than a normal athlete/powerlifting deload