150623

Thursday 

Run/ Bike 45-60 min easy pace. You can talk

at runtime. 

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  310523 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. Elevated Heel Goblet Squat@ 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: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. S...
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  020623 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. Bottom up Single Arm Kettlebell 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 pote...
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