11/2/20

 Start of a new training cycle. Focusing on strength over the winter, excited to switch up our training and lift heavy. 

A.

Back Squat

3 sets x 6 reps @ 70% (280#) 

70% of your one rep max back squat.

-Complete ... very easy reps ... no belt 

 

B.

Bench Press

3 sets x 3 reps @ 85% (230#) 

85% of your one rep max bench press.

-Complete

 

C.

Bench Press

1-2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

195# for both sets, got 12 reps on the first set, 10 on the second 

 

D.

Flat Dumbbell Chest Flyes or Peck Deck

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2 x 25# DB for 2 x 12 

 

E.

Weighted Dips

2 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2 x 12, unweighted 

 

F.

Skull Crushers

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-2 x 12 with 75# 

 

G.

Tricep Extensions

2 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2 x 15 with 1 black band 

H.

2 Min on/1 min rest for 4 Rounds (12 minute clock): 

10 V-Ups

10 Tuck Ups

10 Sit Ups

In remaining time of the 2 Min:

Max Effort Hollow Body Hold

*Rest 1 min between rounds

-Complete... this was much more difficult than it looked on paper... particularly because it forces you to do a max effort hollow body hold for about :60-75 seconds each round... had to take lots of break there, but got a lot of intensity out of this 

I. 

3 Rounds

6 Turkish Sit-up per side with KB or DB

Rest as needed between rounds

-Complete, across for 3 x 6 (per side) with 35# KB