Workout of the Day Mon March 14th 2022

Before we head into our next cycle on Monday, I want to give everyone a chance to hit some max lifts. Here’s a few reasons why:

1. It has been almost 60 days since we have hit a max on any of our main lifts.
2. We didn’t do any maxes in the open and I know many of you were excited to 🙂
3. After completing a higher rep cycle like double progression, a little less reps (even at higher percentages) helps us deload and recover.

Have a great week everyone and I promise, new cycle starting next week!

These are always my favorite kind of workouts! Long grinders where you can see the end! Ok, so, here’s how it goes…

1 200m Run

then;

2 Wall Walks
1 200m Run

then;

3 DB Lunges (ea. leg)
2 Wall Walks
1 200m Run

then;

4 DB Thrusters 45/25
3 DB Lunges (ea. leg)
2 Wall Walks
1 200m Run

and so on… Your last round (if you make it there) will be the 12 cal row and then you’ll work your way all the way back up.

It’s definitely finish-able, but it’s gunna be close 🙂

Rest as needed after section A above.

Full details on how to follow this at the bottom of the page.

Chest:
10-12 Reverse Grip Flat Barbell Bench Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=iKC6YWS4-_g

Back:
7min. of Strict Pull-Ups
*You may switch between underhand or overhand grip at anytime. You may also switch between wide and narrow at anytime. Rest as needed and keep chipping away with GOOD FORM. Full extension and chin over the bar EVERYTIME. If you get 100 reps before the 7min. mark you can stop early.

Shoulders:
8-10 Supinated DB Front Raises
Immediately into;
8-10 Regular Grip DB Front Raises
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=J6Wqm6jzdKg

Triceps:
10-12 Banded Tricep “Push” Downs
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine instead of this setup in the video, use it!
https://www.youtube.com/watch?v=aTOiLN7ab40

Biceps:
8-10 Zottman Curls (each arm)
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=mcpWXdcBxKw

Abs:
3 sets of Landmine 21’s.
Rest 60sec. Between Sets.
*Add some weight if you’re strong at these 🙂
https://www.youtube.com/watch?v=J99PE_At6hQ

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)