Accessory Exercise

Back Day

Group 1 – 5 Rounds

• 10 GHD Back Extensions (30lbs)
• 1 min recovery Assault Bike

Group 2 – 5 Rounds

• 12 x Reverse Hyper (50% 1 rep max back squat)
• 12 x Seated Cable Rows (load it up, but complete 12 reps

Groups 3 – 5 Rounds

• 10 Overhead Cable Lat Pulls Downs (40lbs)
• 10 Good Mornings (45/35)

Strength Day

5 rounds

• 12 x Seated Rows
• 12 x Reverse Hyper

5 rounds

• 10 x Lat Pull Downs
• 10 x Seated Good Mornings

Dave’s Arm Pump

Conditioning

21 min Recovery

Alternate Between

• C2 Rower
• C2 Bike

Every 3 minutes

• 5 x Bent Over Rows (2 x 35/25 kbs)
• 5 x Face Pulls w/ 100lb Band

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
• 5 x 5 at 65% of 1RM x 90%

Bench Press

• Bench Press Warm-up
• 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
• 5 x 5 at 65% of 1RM x 90%

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Front Squat Strength
• Cardio Endurance

Workout-1

Strength

Front Squat

• Squat Warm-up
• 5 x 3 tempo squats @ 75%

Workout -2

27, 21, 15, 9 For Time

• C2 Ski Erg
• C2 Bike Erg
• C2 Rower

Between Each Set Do 5 rounds of with Dumbbells (50/30)

• 3 deadlift
• 2 front squats
• 1 push press

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, 5 (40%, 50%, 60% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 5, 5 (40%, 50%, 60% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Z-Press
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Workout -2

Accessories

• 5 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips
• 3 x 15 Lat Pull-downs

Objectives of Today’s Training

• Strengthen Posterior Chain
• Active Recovery

Workout -1

5 rounds

• 10 GHD Sit-ups
• 5 cal Assault Bike
• 8 Ring Rows
• 8 Tricep Dips

3 x 8 Accessories

• GHD Back Extensions
• GHD Hip Extensions

30-second squat hold between each set

• Good Mornings with Barbell
• Reverse Hyper