March 6th
TTF LOWER WARM UP
BOX SQUATS SS BAR. 5x5. Bar, 155, 225, 275, 325, 365lbs
AbPullDowns 3x5. Worked to stack for 8reps
March 7th
Echo Bike. 6min. Got to 1:78 of a mile.
TTF UPPER WARM UP
BB incline 5x3. 65x5, 155x4, 205x3, 255x3, 275x3 not bad shoulder little bit
Seated Low Row (Med grip prime bar). 5x5. 110x5,,160x4, 220x3, 270x3, 300x
Press downs (rope). 3x5 worked to stack
March 8th
Treadmill 6min. 3:5mph for 5min. 4:6mph for 1min
Neck 90lbs 1x15
Nautilus Curl machine 15/10/5/5. 85,115,125,145lbs
Front Plank 1:55
March 9th
Echo Bike 6min. Got to 1:80 of a mile. Mobility work 5min
Zercher Harness G.Morn. Work up to single. 135,225,315, 385, 455lbs
Single Leg curls. 3x5. 2/4/5plate
March 10th
BB mil 15/10/5/5. 45, 65, 95, 125, 145lbs
(SS)
Standing Inverted Rows 15/10/5/5 BW all sets. Moved feet closed to turf each set to make harder. Last 2 sets on bench pulling to bench bar
AbRoller. 4x5 knees
Push ups. 1setX41reps TOUGH
ScareCrows. 15/10/5/5 plate 8
For my groups we hit 8’s this week. Here is a sample of our day 1 lower body based….
TTF LOWER WARM UP
Squats 3x8.
Front squat 1x100 with 40%. (Volume)
Bulgarian Split Squats. 3min each leg
Heavy abs 5x8
conditioning