Monday
TTF LOWER WARM UP
Box squat. 5x3 worked up to 325lbs
Ab Pulldowns 5x5 up to stack
TUESDAY
TTF UPPER WARM UP
Floor press. up to 275lbs x 3
Lat Pulldowns 5x5
Push ups (SS) Curls 5x12
THURSDAY
TTF LOWER WARM UP
Deadlift (conventional) 5x3 up to 335
Single leg curls (SS) Lunge walk 3x5
FRIDAY
TTF UPPER WARM UP
DB mil. up to 80x6
Seated Low Row 5x5
Echo Bike 6min
Ab Machine 5x8
For the clients and athletes we hit reps of 6. Here is a sample of our Upper Body session #1.
TTF UPPER WARM UP
Bench press 5x6
Lat Pulldowns 5x6
DB pullover 5x6
Push ups (SS) DB lat raise 5x30sec
Ab work 4min
Conditioning 10min
STRETCH