Linwood Jan 2020

Happy 2020! Let’s get simple and sinister for the next 4 weeks with a three day split on lifts that have a barbell emphasis with some sled, skierg, and stepmill sprinkled in.

EQUIPMENT NEEDED THIS WEEK:

  • BARBELL AND RACK WITH VARIOUS WEIGHTS

  • FLAT BENCH

  • SLED

  • KETTLEBELLS

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

pAUSE bACK sQUAT

  • perform 5 reps at 70% REPETITION maximum (RM) WITH A 2 SEC PAUSE AT BOTTOM

  • Rest for 45-60 seconds

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

OVERHEAD PRESS

perform 5 reps at 70% REPETITION maximum (RM) 

Rest for 45-60 seconds

REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

PULL UPS OR LAT PULLDOWNS

perform 5 reps at 70% REPETITION maximum (RM) 

Rest for 45-60 seconds

REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

FINISH DAY ONE WITH 20-24 minutes of steady stEPMILL at 75-77.5% estimated maximal heart rate

DAY TWO

barbell bench press

  • perform 5 reps at 70% repEtition maximum (RM) 

  • Rest for 45-60 seconds

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

sUMO dEADLIFT

  • perform 5 reps @70%

  • Rest for 45-60 sECONDS

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

BARBELL BENT OVER ROW

perform 5 reps @ 70%RM

Rest for 45-60 sECONDS

REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

HOP ON THE SKIERG AND GO FOR 3 X 1000M

FINISH DAY TWO WITH mobility work

DAY THREE

mESSIE SQUAT

  • perform 8 reps 

  • Rest for 60-75 seconds

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

GHD Glute ham raise

  • perform 5 reps

  • Rest for 60-75 sECONDS

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

LANDMINE 1 ARM ROW

  • perform 5 REPS PER ARM

  • Rest for 60-75 sECONDS

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

FINISH DAY THREE WITH 7 ROUNDS OF SLED PUSHES THE ENTIRE LENGTH OF HALLWAY AND BACK = 1 ROUND

PLACE 115-135LBS ON THE SLED AND THINK OF HAPPY THOUGHTS