July 2021: Total Body C

July 2021: Total Body C

Cap it Off   Cap it Off STRENGTH 1. Hollow body hold with band pull-down 2-3 x 8-10 Rest 30-60 seconds   2. Eccentric Romanian DB deadlift 3-4 x 6-8 Rest 2 minutes     3A. DB overhead press 3 x 6-8 3B. Single leg glute bridge 3 x 8-10 RL Rest 30 seconds...
July 2021: Total Body B

July 2021: Total Body B

Think Back Think Back STRENGTH 1. Eccentric pull-up  3-4 x 5-6 Rest 2 minutes 2A. DB pause hip thrust 3 x 6-8 2B. Body saw 2-3 x 8-10 Rest 30-60 seconds     3A. Sumo bent over DB row 3 x 8-10 3B. DB walking lunge 3 x 8-10 RL Rest 30-60 seconds    ...
July 2021: Total Body A

July 2021: Total Body A

Pecs on Deck Pecs on Deck STRENGTH 1. Eccentric DB bench press 3-4 x 6-8 Rest 2 minutes 2A. Front DB squat 3 x 6-8    2B. Band high to low chop 2-3 x 8-10 RL Rest 30 seconds     3A. Single arm bent over 3 point DB row 3 x 8-10 RL   3B. Offset DB...
June 2021: Full Body Fix

June 2021: Full Body Fix

Full Body Fix Full Body Fix STRENGTH 1. TRX tempo inverted row3-4 x 8-10   1B. Hollow body hold2-3 x 20 second holds Rest 30-60 seconds     2. Tempo overhead press 3 x 6-8   2B. Kickstand tempo deadlifts 3 x 6-8 RL Rest 30-60 seconds    ...
May 2021: Bring it on

May 2021: Bring it on

Bring it On Bring it On STRENGTH 1. Goblet pause squatA. 4-5 x 5-6 B. 3-4 x 8-10 Rest 2 minutes     2A. Single arm bent over row3-4 x 6-8 RL Rest 1 minute     METCON 2 EMOM pairs; 10 minutes each. Alternate between moves. A moves on odd, B moves on...
July 2021: Total Body B

April 2021: Full bloom

Full Bloom Full Bloom MAIN LIFT 1. Eccentric pull-ups from box 3-4 x 6-10  Rest 1-2 minutes 2. Paused tempo hip thrusts 3-4 x 6-10 Rest 1-2 minutes 3. DB or BB push press   3 x 6-10  Rest 1 minute 4. Band single leg deadlift to single arm row  3 x 8-10 RL Rest 30...