Linwood Ham strong - week 10
We begin winding down towards single reps to get some new personal records establish after week 12 is completed.
EQUIPMENT NEEDED THIS WEEK:
- BARBELL AND RACK WITH VARIOUS WEIGHTS
- KETTLEBELL WITH VARIOUS WEIGHTS
- BOX FOR STEP UPS
- BAR FOR PULLUPS
- FLAT BENCH
- GLUTE HAM DEVELOPER
- INCLINE BENCH
- CABLE COLUMN OR FUNCTIONAL TRAINER AND ROPE
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
DAY ONE
DEFICIT DEADLIFT
perform 5 reps at 75-95+% repEtition maximum (RM) Challenge yourself to the higher end of the range
Rest for 60 seconds
2nd set = 3 reps
- 3RD SET = 3 REPS
- 4TH SET = 2 REPS
- 5TH SET = 1 REP
barbell front squat
perform 3 reps at 85-90% repEtition maximum (RM)
Rest for 60 SECONDS
REPEAT ABOVE SET fOUR (4) additional TIMES, RESTING IN BETWEEN EACH SEt
Double kettlebell single leg dead lift
LEFT LEG PERFORM eight (8) REPETITIONS
RIGHT LEG PERFORM eight (8) REPETITIONS
REST FOR 15-30 SECONDS
REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET
barbell step up
LEFT LEG PERFORM eight (8) REPETITIONS
RIGHT LEG PERFORM eight (8) REPETITIONS
REST FOR 15-30 SECONDS
REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SEt
Hanging knees
PERFORM 20-30 REPETITIONS
REST FOR 1-2 minutes
REPEAT ABOVE SET Four (4) additional TIMES, RESTING IN BETWEEN EACH SET
FINISH DAY ONE WITH 20 minutes of steady state CARDIO at 75-77.5% estimated maximal heart rate
DAY TWO
barbell bench press
perform 5 reps at 75-95+% repEtition maximum (RM) Challenge yourself to the higher end of the range
Rest for 60-120 seconds
2nd set = 3 reps
- 3RD SET = 3 REPS
- 4TH SET = 2 REPS
tactical pull ups or lat pull downs
perform 5 reps
Rest for 60-120 seconds
REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt
you can also perform lat pull downs
barbell one arm push
left arm 5-6 reps
right arm 5-6 reps
REST FOR 15-30 SECONDS
REPEAT ABOVE SET THREE (3) TIMES, RESTING BETWEEN EACH SET
DUMBBELL or kettlebell renegade row
perform for 5- reps. one rep is the left arm and right arm
REST FOR 15-30 SECONDS
REPEAT ABOVE SET THREE (3) TIMES, RESTING BETWEEN EACH SEt
to perform with the kettlebell
barbell shrugs
complete the movement 5-6 times
REST FOR 1-2 minutes
REPEAT ABOVE SET FOUR (4) TIMES, RESTING BETWEEN EACH SET
FINISH DAY TWO WITH mobility work
DAY THREE
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO FUEL UP AND RECUPERATE.
DAY FOUR
back squat
perform 5 reps at 75-95+% repEtition maximum (RM) Challenge yourself to the higher end of the range
Rest for 60-120 seconds
2nd set = 3 reps
- 3RD SET = 3 REPS
- 4TH SET = 2 REPS
GHD Glute ham raise
perform 3-5 reps
Rest for 1-2 minutes
REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt
double kettlebell front squat
perform 4-6 reps
REST FOR 15-30 SECONDS
REPEAT ABOVE SET THREE (3) additional TIMES, RESTING BETWEEN EACH SET
barbell romanian deadlifts
perform 4-6 reps
REST FOR 15-30 SECONDS
REPEAT ABOVE SET THREE (3) additional TIMES, RESTING BETWEEN EACH SET
farmer's carry
Walk hallway down and back
REST FOR 1-2 minutes
REPEAT ABOVE SET four (4) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
FINISH DAY four WITH mobility work
DAY FIVE
barbell bent over row
perform 5 reps at 75-95+% repEtition maximum (RM) Challenge yourself to the higher end of the range
Rest for 60-120 seconds
2nd set = 3 reps
- 3RD SET = 3 REPS
- 4TH SET = 2 REPS
incline barbell press
perform 5 reps at 75-95+% repEtition maximum (RM) Challenge yourself to the higher end of the range
Rest for 60-120 seconds
2nd set = 3 reps
- 3RD SET = 3 REPS
- 4TH SET = 2 REPS
alternating dumbell bicep curl
PERFORM 8-12 REPETITIONS. ONe rep is left arm and right arm
REST FOR 15-30 SECONDS BETWEEN SETS
REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET
rope tricep extension
PERFORM 8-12 REPETITIONS
REST FOR 15-30 SECONDS BETWEEN SETS
REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET
dumbbell or kettlebell windmill
PERFORM 4-5 REPETITIONS per side
REST FOR 2-3 minutes
REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET
alternatively you can perform with a kettlebell