MuratTraining

 080723 Saturday 1. Deficit Push Ups 5 sets: 10 reps   *Rest 1:00-1:30 b/t sets 2. Chin Ups 5 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Place feet on floor to decrease difficulty Quality form chin-ups. Chin-ups should be done with a supinated (underhand grip). Use a band across the rig if assistance is needed for quality reps. 3. Tricep Dips 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist. 4. Barbell Curl 21’s 3 sets: 21 reps   *Rest 2:00-2:30 b/t sets 5. Single Arm DB Kickback 4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets 6. Single DB Double Head Curl 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets https://youtu....

 070723 Friday 1. Shoulder Press 1 set: Heavy Single   *Rest 2:00-2:30 b/t sets   *For this week, build across 5 sets to a 6th set of a heavy single rep. Building sets should begin at 10 and then decrease by 2 reps while increasing in weight. (Ex. Set 1 – 10 reps, Set 2 (add weight) – 8 reps, etc.) 2. Seated Arnold Press 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight; stay the same or build across https://youtu.be/D07XHj7G7iA 3. Standing DB Lateral Raise 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Build to a light weight, stay the same or build across sets 4. GHD Hip Extension 5 sets: 20 reps; unloaded or holding a plate or DB   *Rest 1:00-1:30 b/t sets 5. Weighted Hip Thrust 5 sets: 12 reps   *Rest 2:00-2:30 b/t sets   *Build to a heavy weight and stay the same as long as form can be maintained

 060723 Thursday  Perform 30-45 minutes of Zone 2.  Choose between a Row, Bike, Or Run (This should be EASY work as in RPE of 3-4). How to Calculate Zone 2 • Heart Rate Reserve (HRR) = 220 - Your Age - Resting Heart Rate (RHR) • Zone 2 Range:  Minimum = RHR + .5(HRR) Maximum = RHR + .75(HRR) • EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR) RHR = 220 - 30 - 60 = 130 • Zone 2 Range Minimum = 60 +.5(130) = 60+65 = 125 Maximum = 60 +.75(130) = 60+97.5 = 157.5 • Zone 2 Range = 125 bpm to 157.5 bpm

 0500723 Wednesday  1. 1 set: Heavy Single   *Rest 2:00-2:30 b/t sets   *For this week, build across 5 sets to a 6th set of a heavy single rep. Building sets should begin at 10 and then decrease by 2 reps while increasing in weight. (Ex. Set 1 – 10 reps, Set 2 (add weight) – 8 reps, etc.) 2. 1 set: Heavy Single   *Rest 2:00-2:30 b/t sets   *For this week, build across 5 sets to a 6th set of a heavy single rep. Building sets should begin at 10 and then decrease by 2 reps while increasing in weight. (Ex. Set 1 – 10 reps, Set 2 (add weight) – 8 reps, etc.) 3. 2 Sets  30 Sit ups / 30” Hollow Hold/ 30 Sit ups rest 1:30 b/t sets

 040723 Tuesday  1. Pull Ups Max Reps 1 set: Max Reps   *Rest 2:00-2:30 b/t sets   *For this week, use 2-3 warmup sets to prepare for a max set of strict pullups. Warmup sets can be band assisted if needed but keep volume low to moderate to save main effort for max set. Keep form strict and controlled throughout reps 2. Double DB Standing Bent Over Row 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight, stay the same or build across sets 3. Seated Single Arm Cable Row 4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight, stay the same or build across sets 4. Single Arm Lat Pull Down 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight, stay the same or build across setsUSING. 5. Inverted Skull Crusher 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets https://youtu.be/12DAbWuABQc 6. Standing Cable Tricep Extension 4 sets: 10 reps    *Rest 1:00-1:30 b/t sets

 030723 Monday Bench Press 1 set: Heavy Single *Rest 2:00-2:30 b/t sets *For this week, build across 5 sets to a 6th set of a heavy single rep. Building sets should begin at 10 and then decrease by 2 reps while increasing in weight. (Ex. Set 1 – 10 reps, Set 2 (add weight) – 8 reps, etc.) 2. Alternating DB Bench Press 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. 3. Double DB Incline Bench Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. 4. Standing Barbell Curl 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 5. Standing Alternating DB Hummer Curl 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets

 010723 Saturday  1. Deficit Push ups 5 sets: 10 reps *Rest 1:00-1:30 b/t sets 2. Body Row (feet elevated)5 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Place feet on floor to decrease difficulty 3.  Tricep Dips 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 4. Incline Dumbbell Curls 4 set: 10 reps *Rest 1:00-1:30 b/t sets 5. Standing Tricep Extension 4 sets: 20 reps *Rest 1:00-1:30 b/t sets 6. Incline Dumbbell Hummer Curls 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 7. Core: For Quality: 4 Rounds 40 sec plank hold 7 Overhead Plate Situps 20 sec side plank (right) 20 sec side plank (left) 7 Overhead Plate Situps 10 Pulse-Ups 7 Overhead Plate Situps 15 KB Front Rack Marches Steps (each side) *Rest 2:00 b/t sets https://youtu.be/rBLLfvmNIIs https://youtu.be/Dv3G4WOFG5A https://youtu.be/ZcM8ZXYiyog

 300623 Friday 1. Shoulder Press 5 sets: 10 reps *Rest 2:00-2:30 b/t sets *Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets. 2. Seated Alternating DB Shoulder Press 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across https://youtu.be/vV-Z2lYFduI 3. Bent Over Lateral Raises 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a light weight, stay the same or build across sets 4. GHD Hip Extension 5 sets: 20 reps; unloaded or holding a plate or DB *Rest 1:00-1:30 b/t sets 5. Russian Kettlebell Swing 10 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a heavy weight and stay the same as long as form can be maintained https://youtu.be/THVaRm89i1Q 6. Alternating Double DB Step Back Lunges (Front Rack) 4 set: 10 (each side) *Rest 2:00-2:30 b/t sets *Build to a moderate weight; stay the same across sets

 280623 Wednesday  1. Back Squat 5 set: 10 reps *Rest 2:00-2:30 b/t sets *Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets 2. Deadlift 5 set: 10 reps *Rest 2:00-2:30 b/t sets *Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets 3. Elevated Heel Goblet Squat 4 sets: 12 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets https://youtu.be/RUXLuZ_GLrE 4. Single Leg DB Romanian Deadlift 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets https://youtu.be/BHYebFKHBNg 5. DB Walking Lunges 4 sets: 30yds (unbroken) *Rest 2:00-2:30 b/t sets *Build to a moderate weight; stay the same across sets. 6. Seated DB Calf  Raises 4 sets: 15-20 reps *Rest 1:00-1:30 b/t sets *Build to a mod...

 270623 Tuesday 1. Strict Pull Ups 5 sets: 10 reps  *Rest 2:00-2:30 b/t sets *Deload week. All perfect reps. Use a band as needed to show control throughout all reps. Reps 1 and 10 should look the same on all sets 2. Lat Pulldowns 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets 3. Single Arm Lat Pulldown 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets https://youtu.be/YTH-0rrQ9RU 4. Double DB Prone Row 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets https://youtu.be/0jwK97m95fE 5. Double DB Skull Crushers 4 sets: 10 reps *Rest 1:00-1:30 b/t sets https://youtu.be/_wwR9IPFQJk 6. Standing Tricep DB French Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets https://youtu.be/hUwvvLnzxsg

 260623 Monday 1. Bench Press 5 set: 10 reps *Rest 2:00-2:30 b/t sets *Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets. 2. Double DB Bench Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. 3. Barbell Incline Bench Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. 4. Hex Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight. Stay the same across all sets. https://youtu.be/6isV3VjZhjY 5. Standing Alternating DB Curl + Single DB Double Head Curl 4 sets: 7 alt. reps (each side) + 7 double head reps *Rest 2:00-2:30 b/t sets Focus: grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking...

 240623 Saturday  1. Deficit Push Ups 5 sets: 10 reps *Rest 1:00-1:30 b/t sets 2. Body Row on Racked Barbell 5 sets: 10 reps *Rest 1:00-1:30 b/t sets *Elevate feet to increase difficulty Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty. https://youtu.be/TNmIC0slenQ 3. Tricep Dips 4 sets: 10 reps *Rest 1:00-1:30 b/t sets Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips a...

 230623 Friday 1. Shoulder Press 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. 2. Bottom up Single Arm Standing KB Press 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side. https://youtu.be/xcNrIXFVgP4 3. DB Snow Angel Raise 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a light weight, stay the same or build across sets Focus: Stand tall with a light dumbbell in each hand (pal...

 220623 Thursday  Mono structural: For Time: 4 Rounds 200m Run 500m Row 200m Run 500m Row 200m Run 1000m Bike or 2 min Bike  200m Run -Rest 3:00 b/t rounds- RPE 7-8 all rds. 

 210623 Wednesday  1. Back Squat 5 set: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. 2. Deadlift 5 set: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. 3. Goblet Squat: 1 and a Half Rep 4 sets: 12 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps. https://youtu.be/lSWnhzfRE7o 4. DB Good Mornings 4 sets: 12 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; st...

 200623 Tuesday 1. Weighted Pull Ups 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed. 2. Bent Over Barbell Row 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets 3. Seated Neutral Grip Cable Row 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets 4. Laying DB Pullover on Bench 4 sets: 12 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain enga...

 190623 Monday 1. Bench Press 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. 2. 1:1:2 DB Bench 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. https://youtu.be/Tb_NZDKGkvI 3. Double DB Incline Bench Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. 4. Incline Bench DB Chest Fly 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 5. Barbell Curls 21’s 3 sets: 21 reps *Rest 2:00-2:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise. https://youtu.be/adUowDy55LE 6. Standing Alternating DB Hummer Curl 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets

 170623 Saturday  1. Diamond Push Ups 5 sets: 10 reps *Rest 1:00-1:30 b/t sets Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete. https://youtu.be/iKPYFK9QYps 2. Inverted Row - Feet Elevated 5 sets: 10 reps *Rest 1:00-1:30 b/t sets *Place feet on floor if elevated feet is too difficult https://youtu.be/9fItzuh9Iok 3. Standing Tricep extension 4 sets: 20 reps *Rest 1:00-1:30 b/t sets 4. Seated Alternating DB Curl 4 set: 10 reps (each side) *Rest 1:00-1:30 b/t sets 5. Tricep DB Kickbacks 4 sets: 15 reps *Rest 1:00-1:30 b/t sets 6. Seated Alternating DB Curl 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets 7. Core For Quality: 4 Rounds 15 Overhead Plate Situps 30m Isolateral DB Farmer Carry (Right Side) 30m Isolateral DB Farmer Carry (Left Side) 15 Dip Support Leg Raises 30m Isolateral Overhead DB Carry (Right Side) 30m Isolateral Overhead...

 160623 Friday 1. Shoulder Press 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load 2. Double DB Z-Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across https://youtu.be/RxlyS3fCdA4 3. Standing DB Lateral Raise 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight, stay the same or build across sets https://youtu.be/8PIXEDHiqo8 4. GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB https://youtu.be/ZRar3mBCdmA 5. DB Walking  Lunges 4 set: 30 m (unbroken) *Rest 2:00-2:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Find an area that 30 m can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the ...

 150623 Thursday  Run/ Bike 45-60 min easy pace. You can talk at runtime. 

 140623 Wednesday  1. Back Squats 5 set: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. 2. Deadlift 5 set: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. 3. Goblet KB squat 4 sets: 15 rep *Rest 2:00-2:30 b/t sets https://youtu.be/0fuxdoKUCH *Build to a moderate/heavy weight; stay the same or build across sets 4. Lying Leg Curls 4 sets: 12 reps *Rest 2:00-2:30 b/t sets https://youtu.be/0fuxdoKUCHA 5. DB Back Step Lunges 4 sets: 10 (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same across sets https://youtu.be/MLkWMHTzB6I

 130623 Tuesday 1. Strict Pull ups 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed. 2.  Bent Over Barbell Row Underhand Grip 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets 3. Lat Pulldowns Neutral Close Grip 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets https://youtu.be/kxeklf1Tkhw 4. Supported Single Arm DB  Row 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a...

 120623 Monday 1. Bench Press 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps. 2. Barbell Incline Bench Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps. 3. Single DB Bench Press 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/...

 100623 Saturday  1. Deficit Push ups 5 sets: 10 reps *Rest 1:00-1:30 b/t sets Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates. https://youtu.be/8EBucDnJR4A 2. Chin ups 5 sets: 10 reps *Rest 1:00-1:30 b/t sets *Weighted reps – add weight if able Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps. 3. Inverted Skull Crusher 4 sets: 10 reps *Rest 1:00-1:30 b/t sets Focus: Racking a bar on a ...

 090623 Friday  1. Shoulder Press 5 sets: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading. 2. Seated Single Arm DB Press 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: From a seated position, hold a dumbbell in one hand and press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbb...

 080623 Thursday  For 45-60min 2 min Run 2 min Bike  Or  5 min Run 5 min Bike RPE 3-4.  Easy! 

 070623 Wednesday  1. Back Squat 5 set: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs. 2. Deadlift 5 set: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps. 3. Rear Foot Elevated DB Split Squat 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot ...

 060623 Tuesday  1. Strict Pull ups 5 sets: 6 reps *Rest 2:00-2:30 b/t sets *Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed. Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. 2. Lat. Pull Downs 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest...

 050623 Monday 1. Bench Press 5 sets: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps. 2. Alternating DB Bench Press 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet th...