Linwood ham strong - WEEK FOUR
LAST WEEK OF THESE MOVEMENTS SO DO NOT CRY WHEN THESE ARE GONE. WE ARE GOING TO TAKE THINGS UP A NOTCH THIS WEEK AND PLEASE NOTE THE CHANGE ON THE GHD.
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 70% OF YOUR MAXIMUM, AND USING AN OVERHAND GRIP, PERFORM 3-5 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 70%, 80%, 85%, 87.5%, AND 90% OF YOUR MAXIMUM
barbell bent over row
Use an overhand grip and pull between your navel andEIGHT(5) 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 5
Kettlebell or Dumbbell pull over
Be certain to control the descent on each movement
REST FOR 1-2 minutes
REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
your reps for each set will be 5
YOU CAN ALSO PERFORM THE MOVEMENT WITH A DUMBBELL
FARMER'S CARRY
WALK FOR 30-50 METERS
REST FOR 2-3 MINUTES BETWEEN SETS
REPEAT ABOVE SET FOUR ADDITIONAL TIMES (4), RESTING IN BETWEEN EACH SET
BE CERTAIN TO KEEP YOUR CHEST UP, HEAD DOWN THE LINE, AND PACK YOUR SHOULDERS
YOU CAN ALSO USE KETTLEBELLS TO PERFORM THIS MOVEMENT
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 70% OF YOUR MAXIMUM, AND USING AN OVERHAND GRIP, PERFORM 3-5 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 70%, 80%, 85%, 87.5%, AND 90% OF YOUR MAXIMUM
BARBELL FLAT BENCH PRESS
BEGINNING WITH WEIGHTS AT 70% OF YOUR MAXIMUM, AND USING AN OVERHAND GRIP, PERFORM 3-5 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 70%, 80%, 85%, 87.5%, AND 90% OF YOUR MAXIMUM
STANDING OVERHEAD PRESS
PERFORM 5 REPS
REST FOR 2-3 minutes
REPEAT SET THREE ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
your reps for each set will be 5
MAKE CERTAIN YOUR FORM FOR THE LAST REP IS CLEAN
HANGING KNEE RAISE
PERFORM MOTION 20-25 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 85-90% OF YOUR MAXIMUM
PERFORM MOVEMENT FOR 4-5 REPS
REST FOR 1-2 MINUTES
REPEAT ABOVE SET SEVEN (7) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
PULL UPS or lat pulldown
USING AN OVERHAND GRIP, PERFORM MOTION 5 TIMES
REST FOR 1 MINUTES
REPEAT ABOVE SET SEVEN (7) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
alternatively you can do a lat pulldown
BARBELL SHRUGS
BEGIN WITH A CLEAN OR SNATCH GRIP
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 5
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 5
FINISH DAY 4 WITH MOBILITY WORK
DAY FIVE
FRONT SQUAT
YOUR LOAD SHOULD BE 85-90% OF YOUR MAXIMUM
PERFORM MOVEMENT THREE (3) TO FIVE (5)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
PERFORM FIVE (5) REPETITIONS
REST FOR 2- 3 minutes BETWEEN SETS
REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SET
alternatively you can do a bench dip
gHD BACK EXTENSION
PERFORM fIVE (5) 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 5, 5, 5, 5