Oct 9th
TTF LOWER WARM UP
BELT SQUAT. 5x4. Worked up to 6 plates total
Back Attack. 5x4. Worked up to 4-45’s
Oct 10th
TTF UPPER WARM UP
PRONE DB Mil (chest supported)
5x12 5lbs
(SS)
FreeMotion butterflies
4/5/6/7/8
5x12
Seated low row (single arm cable)
5x5 worked up to 110lbs
Tricep Pressdowns
5x8 worked to 140lbs
October 11th
Treadmill. 6min. 3:6mph for 4:20 then 4:6mph for 40sec
Neck 1x15 w/95lbs
LifeFitness Crunch 4x15 w/20lbs
October 12th
TTF LOWER WARM UP. Box jumps 3rd tallest +black mat
Rack pull. Conventional 2holes and standing on 2 small mats.
Work up to 5x4. 135,225,315,405,475, 525lbs
GluteHam raise. 3x5
Crunch Machine. 4x15 20lbs
Oct 13th
TTF UPPER WARM UP
FLOOR PRESS (WestSide football bar)
95/135/185/225/275/315lbs
(Go 365+ next week)
Rev grip pulldowns
5x4. Worked up to 260lb
Oct 14th
Treadmill 6min
Neck 1x15 95lbs
Pretty good week for not doing these movements in awhile. Felt good overall. Long weekend coming up, need to get some rest to hit it hard on Monday.
For our clients we wrapped up week 3 of our 4 week block.
Here is what they did on their 2nd upper body session.
TTF UPPER WARM UP
Thrusters 5x8
Prone shoulder Press 5x8
Cable Pullovers 5x8
Standing single arm rows 5x8
lateral push up walk 5x1min (SS) curls
Conditioning