Linwood Ham strong - week 12
TEST OUT WEEK CHIEF!!!! LET'S SEE WHERE WE ARE.....
THE VIDEOS AND EXERCISES BELOW ARE ARBITRARY THIS WEEK.
HERE IS THE SCHEDULE:
MONDAY: MAX OUT ON DEADLIFT & BENCH PRESS
TUESDAY: MAX OUT ON FRONT SQUATS
WEDNESDAY: OFF
THURSDAY: MAX OUT INCLINE PRESS & MAX REPS ON PULLUPS
FRIDAY: MAX OUT ON BACK SQUAT
FOR EACH MOVEMENT, START WITH A SET OF 3 REPS @ 85%, THEN MOVE TO A SINGLE @ 95% AND GO FOR SINGLES FROM THERE WITH INCREASES OF 5-10LBS ON UPPER BODY, 5-20LBS ON LOWER BODY MOVEMENTS. ALLOW 2 MINUTES + BREAK BETWEEN SETS (BUT STAY LOOSE)
ONCE YOU ARE FINISHED WITH YOUR MAX EFFORTS, HEAD OVER FOR 20 MINUTES OF STEPMILL ON SQUAT DAYS AND 20 MINUTES OF ROWER ON MON/THUR AT A SLOW PACE.
EQUIPMENT NEEDED THIS WEEK:
- BARBELL AND RACK WITH VARIOUS WEIGHTS
- BAR FOR PULLUPS
- FLAT BENCH
- INCLINE BENCH
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
DEADLIFT
perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX
Rest for 60 seconds
barbell front squat
perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX
Rest for 60 seconds
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 tWO (2) 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 tWO (2) 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 10 ROUNDS OF 75 FEET ON JACOBS LADDER
DAY TWO
barbell bench press
perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX
Rest for 60 seconds
tactical pull ups or lat pull downs
perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX
Rest for 60 seconds
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 TWO (2) 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 THREE (3) 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 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX
Rest for 60 seconds
GHD Glute ham raise
perform 3-5 reps
Rest for 1-2 minutes
REPEAT ABOVE SET THREE (3) 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 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX
Rest for 60 seconds
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 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX
Rest for 60 seconds
incline barbell press
perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX
Rest for 60 seconds
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