Monday, 10/25/21

First time? Check out the Training Guide

This week, we will begin to add some tactical conditioning to our training. As your barbell strength and (potentially bodyweight) increase, we need to make sure that we are maintaining our overall athleticism!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Sprint

6 yards @ 70% effort x4

10 yards @ 80% effort x4

20 yards @ 70% effort x2

B) Reverse Sled Drag

1 min x 3 w/ max load

C) Plyo Push-up

4x5 demo

D) Banded Close-grip Bench Press

7x2 @ 50% of 1rm + skinny bands. You can use DB's to weigh bands down if your gym doesn't have band pegs on the bench demo

E) Single-arm Dumbbell Shoulder Press

4x8 ea arm w/ heaviest weight possible. NO LEG DRIVE demo

F) Cable Flies

2x60 sec of quality, controlled reps demo

*alternatively, you can do dumbbell floor flies demo

G) Towel Curl

3x10, 1xMax reps demo

*Use a dumbbell or KB

H) Cheating Barbell Curl

4x5 w/ slow eccentric demo

I) Isometric Chest Flex

5x10-sec hold demo

J) Abdominal Circuit. 3 sets w/ no breaks:

V-Up x10 demo

Plank x 1:30 demo

DEVELOPMENT:

1. Get 30 minutes of sunlight, minimum. The more skin exposure, the better.

2. How's your meal prepping? If you need some nutrition advice, let me know. If you don't have a nutrition plan yet, it's time to get started!