Rebuild

Week of 8/30-9/3

Rebuild (I’m trying to rebuild my strength)



Day 1

Warm up) 10min timecap

800m walk/jog

10 squat stretch

10-20sec lunge stretch/side

60 sec plank

Strength) Deadlifts (sumo)

2 sets x 5 reps warm up

5x5 @ RPE 6 (should be lighter weight)

Accessories) 5 sets x 12 reps each exercise

Wide grip pulldowns (slow and controlled)

Seated close grip row

Seated bicep curls

Cardio) one mile jog or run


 

Day 2)

Warm up) 10min amrap

5 pull-ups (as little assistance as possible)

10/side single arm push press https://youtu.be/XCErz4Rwwm0

Strength) BENCH

1x5 warm up (empty bar)

1x3 paused bench (pause on chest) at RPE 8-9 (should feel HARD)

3x12 @ RPE 5 (lighter weight)

Accessories) 3 sets

10/ side single arm flat bench

10 Standing svend press https://youtu.be/cIoUZOnypS8

15 Skull crushers

Cardio circuit) 3 sets x 60sec each exercise

Jump rope

Ball slam burpees https://youtu.be/cq5aE_4JBqc

Man makers https://youtu.be/iMNnvhg1JcM




 

Day 3

Warm up) 3x

400m row

10 barbell good mornings https://youtu.be/YA-h3n9L4YU

20 goblet squats

20 Alt step ups

Circuit) 3 sets x 12 (lighter weights)

Back squats

Db Bulgarian split squats (12/side)

Circuit) 3 sets x 20

Leg extensions

Weighted calf raises

Barbell hip thrusters (light weight)

Circuit) 20-15-10

Wall balls

kB swings

Db Alt snatches



 


Day 4) September challenge

3 rep max hex bar deadlift

Standing med ball power throw

2 min max hand release push-ups

Max consecutive crossover Pull Ups (must fully extend )

50m sprint/ 50m sled push/50m farmer Carry (40lb DB)/ 50m side shuffle/ 50m sprint (goal:3min or less)

2 mile run for time

** all exercises must be done in one day **

Goal: to be tested October

https://youtu.be/RnVTW1Lh7zk



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For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all

I’ll be posting my workouts once a week for whoever wants to follow along. rebuilding the strength and endurance. and conditioning

Just in case anyone is confused, you Are still able to workout at LBS. Chris will be doing Sign ups for September, some time in the near future. Until then, the code and availability is still the sam