Linwood 8.19.19

THIS IS THE VACATION FOR THE VACATION.

EQUIPMENT NEEDED THIS WEEK:

  • BARBELL AND RACK WITH VARIOUS WEIGHTS

  • KETTLEBELL WITH VARIOUS WEIGHTS

  • BOX FOR STEP UPS

  • 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.

WORKOUT ONE

SUMO DEADLIFT

  • perform 4-6 reps

  • REST FOR 60-90 SECONDS

  • 4 rounds

  • MAKE THESE WORKING SETS. START LIGHT AND BUILD UP ~80%

BARBELL Incline PRESS

  • perform 4-6 reps

  • REST FOR 60-90 SECONDS

  • 4 rounds

  • MAKE THESE WORKING SETS. START LIGHT AND BUILD UP

  • START AT 60% OF YOUR ESTIMATED BENCH PRESS MAX

barbell step up

  • LEFT LEG PERFORM eight (8) REPETITIONS

  • RIGHT LEG PERFORM eight (8) REPETITIONS 

  • REST FOR 30-60 SECONDS

  • 4 rounds

  • USE 12” OR 18” BOX TO START

ONE ARM PUSH

  • performs 8-10 reps/arm

  • rest for 60-75 seconds

  • 4 rounds

  • Aggressive press up, controlled return to the shoulder 

1600m on the Rower for time today. No breaks. Text me the time and the ave speed/500m

WORKOUT TWO

BARBELL BACK SQUATS

  • perform 4-6 reps

  • REST FOR 60-90 SECONDS

  • 4 rounds

  • MAKE THESE WORKING SETS. START LIGHT AND BUILD UP

  • START AT 77.5%

tactical pull ups or lat pull downs

barbell one arm pULL

  • left arm 8 reps

  • right arm 8 reps

  • REST FOR 15-30 SECONDS

  • 4 ROUNDS

  • PAUSE AT THE TOP OF THE PULL. KEEP SPINE ANGLE, AND CORE STRONG!

BARBELL GOOD MORNING

  • perform 4-6 reps

  • REST FOR 60-90 SECONDS

  • 4 rounds

  • MAKE THESE WORKING SETS. START LIGHT AND BUILD UP

BOX PISTOLS

  • perform 4-6 reps/LEG

  • REST FOR 45-60 SECONDS

  • 4 rounds

1600m on the skierg for time today. No breaks. Text me the time and the ave speed/500m

WORKOUT THREE

BARBELL DEFICIT DEADLIFT

  • perform 4-6 reps

  • REST FOR 60-90 SECONDS

  • 4 rounds

  • MAKE THESE WORKING SETS. START LIGHT AND BUILD UP (START AT 77.5%)

BARBELL OVERHEAD PRESS

  • perform 4-6 reps

  • REST FOR 60-90 SECONDS

  • 4 rounds

  • MAKE THESE WORKING SETS. START LIGHT AND BUILD UP

divebombers

  • perform 4-6 reps

  • REST FOR 45-60 SECONDS

  • 4 rounds

farmer's carry

  • Walk 50'-70'

  • REST FOR 1-2 minutes

  • 4 rounds

FINISH DAY THREE WITH 15 min of steady state on the stepmill