Strength Day
3 ROUNDS - NOT FOR TIME
10 Back Squats
10 Dumbbell Bench Press
10 Single Arm Dumbbell Rows Each Arm
10x Around the World Plank
*Rest as needed*
General Warm Up
Start with 3-5min of Cardio to get nice and warm, then…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5-10 Bodyweight Rows or Strict Pull Ups
5 PVC or Empty Bar Overhead Squats with a :03 hold at the bottom
10 Plank Up Downs or :30 Front Plank
50 Double Unders or Single Unders
Specific Warm Up
This workout is 4 movements and is written to be done as a round, if you can arrange your equipment in such a way. That means that for each move, you’ll need to do at least 2-3 warm up sets, adding weight each time, until you get to your WORKING weight, the weight you plan to use for the workout.
Use the same round format for 2-3 rounds of 5 reps to work your way up. Example:
Warm Up Round 1:
5 Back Squats with the empty bar
5 Dumbbell Bench Press with 20’s
5 Bent Over Rows with 35’s
Warm Up Round 2:
5 Back Squats with 135
5 Dumbbell bench with 40’s
5 Dumbbell Rows with 70’s
3 Plank Up Downs
After that, you may still need another warm up set or two for the back squat, but you should be good to go on the rest of the movements.
Workout of the Day
Strength Day
3 ROUNDS - NOT FOR TIME
10 Back Squats
10 Single Arm Bent Over Rows Each Arm
*Rest as needed*
Workout Notes
We’ve got a big ol’ strength day today! I love it! The purpose of today is to get strong. This is NOT meant to be done as fast as possible. Give each set of each exercise all of your effort and attention. Make sure each set is very challenging, but keep the form tight. No injuries!
If you are in any situation where you do not have enough weight to challenge yourself with these sets of 10, add a slow tempo to the first 5 reps. This means, lower the weight with a full :04 count, then lift it back up aggressively. Do that for the first 5 reps, and then go back to regular tempo for the last 5 reps.
Back Squat Modifications
This can be any kind of squat you want! Barbell Front Squat, Overhead Squat, Dumbbell Squat Variations, or even Air Squats. As long as it’s challenging, it will get you stronger!
Bench Press Modifications
Any press will do here, but a lateral pressing motion would be most appropriate. That means something like the Barbell Bench Press, Floor Press, or Push Ups would be the most accurate substitution. However, pressing up (Strict Press) or down (Dips) would work as well!
Dumbbell Row Modifications
This is a movement everyone should be able to do in some form or another. If you are looking to spice things up, this can be replaced by a Bodyweight Row or Strict Pull Ups.
Plank Modifications
The Around the World plank may be too tough for some to do 10 times around. If that’s you, feel free to bring the number down or give yourself a time limit, like :30 to do as much as you can. If the Around the World plank is too tough for you in general, try :30 to 1:00 of your toughest Front Plank Variation!
Optional Accessory Work
Take 10-20min and work on your Pull Up Strength! Choose something from the page that works for you and get after it!
Cool Down
1-2min in the PVC T-Spine Stretch
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each arm
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