Mon
Echo Bike 6min. Did 1:84 of a mile
TTF Lower Warm up.
Belt squat 5x5 w/25lbs
BW lunge walk 5x5
Ab machine light 5x5
stretch
Tues
Walked on treadmill for 6min. Wasnt terrible.
TTF upper warm up
DB bench 10lbs 5x5
Lat Pull down 5x5 30lb
DB curls 10lbs 5x5
stretch
Thursday
TTF lower warm up
Echo Bike 6min. Breathing sucked 1:88Mile
Leg ext 5x5 20lb
Leg Curl 5x5 20lb
Abductor 5x5 2plate
stretch
Friday
TTF upper Warm up
Treadmill walked 6min. jogged some didn’t feel terrible or great lol.
DB Mil 5x5 10lb
DB low row 10lb 5x5
Pull aparts (SS) Curl machine light 5x5
stretch
****For my groups and athletes we tested. We had some great numbers and better no injuries. Always keep it safe while pushing the limit. We will deload next week then transition into a hypertropy 4week block. (Stay tuned for the article on the detailed 4 week block we are doing).