MON
TTF LOWER BODY WARM UP
Cambered bar Box squats 5x5. 75lbBar, 165lb, 215lb, 265lb, 300lbs. No spot walk out. Wore belt last set.
Heavy Ab pulldowns. 4x5. 8/15/18/20
Lunges 3x5. BW, 25, 45lbs
Single leg curl 3x5. 1/3 plates only did 2 sets
TUES
Echo Bike. 6min got 1:72 of a mile.
TTF UPPER WARM UP
FLOOR PRESS work up to single
Bar, 135, 185, 225, 275, 305, 315lbs
Seated Low row. 4sets. 6/6/4/4
170/200/230/250lbs
Push ups (SS) DB front raise
3xfail.
BW x 20, 15lbs 15 reps
BW x 20 20lbs 10 reps
BW X20 25lbs 5 reps
THURS
Echo bike. 6min. 1:69 of a mile
Wall sit (heel elevated 30sec)
Good mornings. 5x5. Bar, 135, 155, 175lbs
Glute ham raises. 3x5. Last set very little to no assistance
AbCore 3x12 w/45lbs
FRIDAY
TTF UPPER WARM UP
DB Mil (sit). 5x6. 60/70/80/90lbs
DB low Row. 5/3/3/3. 80/100/120/140lbs
Swimmers Row. 3x3. 140/170/200lbs
In the groups we hit 5’s. Here is a sample for Lower body on what they did.
TTF lower warm up
Deadlifts 5x5@88% (AMRAP LAST SET)
Nordic Curls (5sec eccenTric) 5x5
AbPulldowns 5x5
Heavy Sled Pulls 10 trips (15yd each one) 150-300lbs
Stretch