Monday, May 16th 2016

Monday, May 16th 2016

 

Now that we have completed our first week of our Linear Progression cycle and the majority of us have finished both of our A and B workouts, it’s time to start adding load to each lift.  Some lifts will progress at a faster rate than others, like the squat since it is trained twice a week.  If you haven’t got in the habit yet of logging your workouts and recording the weights used for the various lifts, now is the time!  Tomorrow I will be posting about a concept critical to the theory of strength training, called General Adaptation Syndrome, and how it applies towards our work in the gym and how we can leverage its concepts towards more intelligent and effective training

 

Warm-Up:

3:00 of 30/30 intervals on Bike or Rower

 

Movement Prep:

Banded Hip Flexor Stretch x 1:00 p/leg

Squats x 20

1 ¼ Goblet Squats – 2 x 5

KB Bottoms-Up Press – 1 x 10 p/arm

1-Leg KB Deadlifts – 1 x 10 p/leg

 

Strength:

Workout A:

Back Squat - 3 sets of 5 (+10 lbs from last week)

Bench Press – 3 sets of 5 (+5 lbs from last week)

Deadlift – 2 sets of 5 (+10-15lbs from last week)

 

Accessory Work:

Ring Support – Accumulate 3:00 total time

Banded Face Pulls – 3 x 15

GHD Hip Extensions – 3 x 15