Back squats
2x5 65lbs 3x5 85lbs RDL 45lbw warm up 2x6 95lbs 2x6 105lbs Leg cur and Leg extension 4x12 60lbs 20 minutes treadmill |
Bent over rows
4x8 60lbs Wide grip lat pull down 4x10 60lbs Low row 4x10 60lbs Straight arm pull down 4x12 20lbs Face pulls 4x12 15lbs Bicep curls 4x8 30lbs DB hammer curls 4x12 10lbs |
5 sets
8 ea side, lateral wall balls 30 second elbow plank 3 sets 10 side to side ball slam 10 renegade rows, 10lbs 35lb kb farmer's walk 3 sets 10 squat to wall balls 12 25lb kb swing 10 TRX inverted row finisher - 8 sets 20 sec exercise, 10 sec rest box jumps KB sled, 35lb kb rope pull skier's swing, 10lbs db |
4 sets
12 ea side lateral wall balls, 14lb 30 sec plank 4 sets 12 ball slams, 12lb 8 30lb goblet squats 4 sets 12 explosive hip thrusts 25 lb ea hand farmer's 15 25lb kb wsings 2 minutes sprint, 9kph |
Bent over rows
4x8 60lbs Wide grip lat pull down 4x10 60lbs Low row 4x10 60lbs Straight arm pull down 4x12 20lbs Face pulls 4x12 15lbs Bicep curls 4x8 30lbs DB hammer curls 4x12 10lbs Finisher 8 rounds 20:10 Rainbow slams Squat jacks Rope slams Lateral hop + burpees |
4 rounds
10 5m back&forth run, tapping the ground after each rep 20 sec mountain climbers no rest in between 4 sets 8lb squats to wall balls 5 each leg, lunge with 5lb lateral raise 10 sit up to hip up 4 sets 10 squat thrust 12 trx inverted row 30lb farmer's walk 15 minute jog on the treadmill, 7.5% ave incline 10 minute indoor bike HIIT |
5 sets
8 ea side, lateral wall balls 30 second elbow plank 3 sets 10 side to side ball slam 10 renegade rows, 10lbs 35lb kb farmer's walk 3 sets 10 squat to wall balls 12 25lb kb swing 10 TRX inverted row |
Deadlifts
5x5 135lbs, increased my working to about 60% Front squats 4x6 65lbs Leg press 4x12 150lbs Lying leg curl 4x12 50lbs Leg extensions 4x12 60lbs Presses: Overhead press 5x5 45lbs Chest press 4x12 60lbs Flyes 4x12 20lbs shoulder raise machine 4x12 20lbs lateral shoulder raise 4x12 10lbs Triceps pushdown 4x12 20lbs |
Activation warm up
IYTs face pulls Overhead press warm up 5 20lbs 5 30lbs working 5 45lbs 5 50lbs 5 60lbs power cleans 3x8 50lbs |
Hi everyone. Here's my workouts for the past week:
4 rounds 10 5m back&forth run, tapping the ground after each rep 20 sec mountain climbers no rest in between 4 sets 8lb squats to wall balls 5 each leg, lunge with 5lb lateral raise 10 sit up to hip up 4 sets 10 squat thrust 12 trx inverted row 30lb farmer's walk -- Back squats 8 bar weight warm up 4x8 65lbs RDL 8 bar weight warm up working: 8 95lb 2x8 115lb 8 130lbs, strapped -- 5 sets 8 ea side, lateral wall balls 30 second elbow plank 3 sets 10 side to side ball slam 10 renegade rows, 10lbs 35lb kb farmer's walk 3 sets 10 squat to wall balls 12 25lb kb swing 10 TRX inverted row — front squats warm up sets: 5 55lbs 5 65lbs working: 5x5 75lbs deadlifts warm up: 1x8 95lbs 5 155lbs working: 5x5 175lbs |
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