Linwood August 16, 2020 (4 weeks)
Alrighty then, that was a shitshow……let’s get back at this. 3 x week.
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
bACK sQUAT
Perform 3 reps @ 75% of your last estimated max
Rest for 45-60 seconds
REPEAT ABOVE SET ten (10) additional TIMES, RESTING IN BETWEEN EACH SEt
OVERHEAD PRESS
perform 5-6 reps at 70% of last estimated maximum
Rest for 10-15 seconds
move immediately into rear delt fly to complete the pairing
rear deltoid flyes
perform 12-15 reps
Rest for 60-75 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 deadlift
Perform 3 reps @ 75% of your last estimated max
Rest for 45-60 seconds
REPEAT ABOVE SET ten (10) additional TIMES, RESTING IN BETWEEN EACH SEt
ring/trx rows
perform 12-15 reps
Rest for 10-15 sECONDS
move immediately to lat pull in plank
lat pulldown in plank
perform 8-10 reps/arm
Rest for 60-75 sECONDS
REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt
HOP ON THE SKIERG AND GO FOR 6 X 400M
FINISH DAY TWO WITH mobility work
DAY THREE
BENCH PRESS
Perform 3 reps @ 75% of your last estimated max
Rest for 45-60 seconds
PERFORM TEN (10) SETS TOTAL
HI-TO-LOW ROTATIONS
perform 8-10 reps/SIDE
Rest for 10-15 sECONDS
MOVE TO TRICEPS PRESSDOWN IMMEDIATELY
TRICEPS PRESSDOWN
perform 12-15 REPS
Rest for 60-75 sECONDS
REPEAT ABOVE PAIRING five (5) additional TIMES, RESTING IN BETWEEN EACH SEt
FINISH DAY THREE WITH 5-7 ROUNDS OF SLED PUSHES THE ENTIRE LENGTH OF HALLWAY AND BACK = 1 ROUND
PLACE 115-135LBS ON THE SLED AND THINK OF REASONABLY PLEASANT THOUGHTS