Thursday 9/22
Session 1
TGU
53 x2/2 (alternating)
53 x3/3 (Unbroken)
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KB Swing – 53 4×25
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Walk outside – x45min
Session 2 was fueled by none other that some delicious black coffee and of course my alpha brain from Onnit. Try it out for yourself HERE!
Session 2
KB Arm Bar – 36 x1/1
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Safety Squat Bar Squat (Ladder Program – Wk 1 Medium Day)
105×5, 155×5, 205×5
255 4 ladders of 3 rungs (5-3-2) = 40 total reps
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Safety Squat Bar Squat
205 3×5 (30sec rest between sets)
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Axle Bar Close Grip Incline Bench Press (Ladder Program – Wk 1 Medium Day)
60×5, 110×5, 160×5
210 4 ladders of 3 rungs (5-3-2) = 40 total reps
Fat V-Handle T-Bar Row
100 4×15
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KB Hack Squat – 53 3×12 (Heels elevated on 100lb plate)
Incline DB Tate Press – 40 3×12
Band Face Pull – Black Band 3×12
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Prowler Sprint
200 (added on prowler) 10 x20yds (Every 2min on clock)
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Belted Sled Drag Forward and Backward – 95 x20min
Questions? Feel free to reach out below!