November 6th
TTF lower warm up
SS yoke Bar Squats 5x2. Bar, 155, 225, 275, 320, 385, 425lbs x 2.
X 1. concentric repetition w/50lbs less 385lbs
Single leg squat (knee to ground) 3x5 BW
PRONE LEG CURLS 3x5 got to second to last plate.
November 7th
Echo Bike 6min. 1:69 of mile
TTF UPPER WARM UP
Hammer Shoulder 5x10. 25’s each side and last set 70lb last set each side. Go heavier next week
Standing Pull-downs. 5x10. 130/130/130/130/150lbs
Nov 8th
Treadmill 6min. 3:6mph for 5:20 then 4:6mph for 40sec
Neck 95lbs 1x15
Ab Coaster 4x12 BW
November 9th
Partial Deadlift w/pause-iso. 5x2. Worked to 495lbs
Ab Pulldown 4x5. Worked to stack and band
Bulgarian spilt squat. 4x5 each leg. BW,25,50lbs
November 10th
TTF UPPER WARM UP
BENCH PRESS (shoulder saver). 5x2. Worked up to 405x3
Chest Supported Row. 5x2. Worked up to 8total plates
November 11th
Treadmill 6min. 3:6mph for 5:15 then 4:6mph for 45sec
Hammer Calve Machine. 4x12
Great week of training. Looking forward to some singles next week.
For our groups we hit 5x5w/3sec eccentric
Here is a sample
Day 4
TTF UPPER WARM UP
OHP (supinated grip) 5x5w/3sec eccentric
DB lat raise 5x8
BB shrugs 5x8
BBcurls (SS) band pull aparts 8xfail
Ab roller 5min
conditioning