Linwood ham strong - WEEK two

I HOPE YOU HAD A GREAT START TO B3 STRONG LAST WEEK AS YOU BEGAN YOUR TWELVE WEEK JOURNEY IN LEARNING SOME CRITICAL MOVEMENTS AND EFFECTIVELY PROGRAM YOUR TRAINING FOR SOME SERIOUS STRENGTH GAINS. WELCOME TO WEEK 2 - LET'S GET STARTED!

EQUIPMENT NEEDED THIS WEEK:

  • BARBELL AND RACK WITH VARIOUS WEIGHTS
  • DUMBBELL OR KETTLEBELL WITH VARIOUS WEIGHTS
  • INCLINE BENCH
  • BAR FOR PULL UPS
  • GLUTE HAM RAISE
  • CABLE COLUMN OR FUNCTIONAL TRAINER
  • DIP BAR

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

  • BEGINNING WITH WEIGHTS AT 67.5% OF YOUR MAXIMUM, AND USING AN OVERHAND GRIP, PERFORM 5 REPS

  • Rest for 2-3 MINUTES

  • REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET

  • FOR EACH SET YOU WILL ADD WEIGHTS, AND PERFORM WORKING SETS OF 67.5%, 77.5%, 77.5%, 80%, AND 85% OF YOUR MAXIMUM

barbell bent over row

  • Use an overhand grip and pull between your navel andEIGHT(8) TIMES

  • REST FOR 2-3 minutes BETWEEN SETS

  • REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SEt

  • your reps for each set will be 8, 4, 4, 4

Kettlebell or Dumbbell pull over

FARMER'S CARRY

FINISH DAY ONE WITH 30-35 MINUTES OF STEADY STATE CARDIO AT 70-75% MAXIMAL HEART RATE.

DAY TWO

BARBELL BACK SQUAT

  • BEGINNING WITH WEIGHTS AT 67.5% OF YOUR MAXIMUM, AND USING AN OVERHAND GRIP, PERFORM 5 REPS

  • Rest for 2-3 MINUTES

  • REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET

  • FOR EACH SET YOU WILL ADD WEIGHTS, AND PERFORM WORKING SETS OF 67.5%, 77.5%, 77.5%, 80%, AND 85% OF YOUR MAXIMUM

BARBELL FLAT BENCH PRESS

  • BEGINNING WITH WEIGHTS AT 65% OF YOUR MAXIMUM, PERFORM 8 REPS

  • REST FOR 2-3 minutes

  • REPEAT SET four (4) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET

  • your reps for each set will be 8, 6, 5, 4

  • FOR EACH SET YOU WILL ADD WEIGHTS, AND PERFORM WORKING SETS OF 65%, 75%, 77.5%, 80%, AND 82.5% OF YOUR MAXIMUM

STANDING OVERHEAD PRESS

  • PERFORM 8 REPS

  • REST FOR 2-3 minutes

  • REPEAT SET THREE ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET

  • your reps for each set will be 8, 4, 4, 4

  • MAKE CERTAIN YOUR FORM FOR THE LAST REP IS CLEAN

HANGING KNEE RAISE

  • PERFORM MOTION 15-20 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET FOUR ADDITIONAL (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 DRINK LOTS OF FLUIDS AND RECUPERATE.

DAY FOUR

DEFICIT DEADLIFT

  • USE A 2-4 INCH LIFT TO STAND ON

  • YOUR LOAD SHOULD BE 85-88% OF YOUR MAXIMUM

  • PERFORM MOVEMENT FOR 3 REPS

  • REST FOR 1-2 MINUTES

  • REPEAT ABOVE SET SEVEN (7) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

PULL UPS or lat pulldown

BARBELL SHRUGS

  • BEGIN WITH A CLEAN, SNATCH GRIP

  • PERFORM MOVEMENT 8 TIMES

  • REST FOR 2-3 MINUTES

  • REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

  • your reps for each set will be 8, 4, 4, 4

Cable CURLS

  • SPLIT YOUR STANCE, IF NEEDED, AND DO NOT SWING YOUR BODY

  • PERFORM MOVEMENT 5 TIMES

  • REST FOR 2-3 MINUTES

  • REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

  • your reps for each set will be 8, 4, 4, 4

FINISH DAY 4 WITH MOBILITY WORK

DAY FIVE

FRONT SQUAT

  • YOUR LOAD SHOULD BE 85-88% OF YOUR MAXIMUM

  • PERFORM MOVEMENT THREE (3) TIMES

  • REST FOR 1-2 MINUTES

  • REPEAT ABOVE SET SEVEN (7) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

  • NOTE - CROSS ARMS SO OPPOSITE HANDS ARE RESTING ON TOPS OF SHOULDERS WITH ELBOWS FLEXED AT SHOULDER HEIGHT. THIS WILL TAKE PRESSURE OFF THE WRISTS

INCLINE DUMBBELL PRESS

  • PERFORM FIVE (5) REPETITIONS

  • REST FOR 2-3 MINUTES BETWEEN SETS

  • REPEAT ABOVE SET FIVE (5) ADDITIONAL TIMES RESTING, IN BETWEEN EACH SET

DIPS

glute hamstring raise

  • PERFORM four (4) REPETITIONS

  • REST FOR 2-3 minutes BETWEEN SETS

  • REPEAT SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET

  • YOUR REPS FOR EACH SET WILL BE 4, 5, 6, 4

 

 

 

 

FINISH DAY FIVE WITH CARDIO IN 20-24 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL - working at a 2:1 ratio.

WALK - JOG - WALK

JOG - RUN - JOG

PACED ROW - SPRINT ROW - PACE ROW

PACE CYCLE - SPRINT CYCLE - PACE CYCLE

DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO week three WILL BE IN YOUR INBOX SHORTLY.