posted on October 27, 2021
Unioners, take a peek at my training that I’m having fun with for the next few weeks. The goals of my current training are to push strength in different movements, feel good, improve work capacity, and as always to #GetBumpy. Drop down below to check out what I’m tossing around. Oh, you’re always welcome to join my hoist sessions.
Monday- Upper Body; Bench Press
1a. Football Bar Bench 5×5
2a. Football Bar Spoto Bench 4×6-8
3a. Meadows Row 5x10each
4a. High Alternating DB Incline Bench 3×10-12e
4b. Cybex Lat PullDown 3×10-12
5a. 3 Way Shoulder Fly & DB Skull Crushers 3×10-Burn
Tuesday- Lower Body; Deadlift
1a. Sumo Deadlift 5×5
2a. Barbell RDL 4×10
3a. GHR 4×10
3b. Ab Wheel Roll Out 4×10-15
4a. Machine Ham Curl 3xBurn
4a. Single Leg Glute Bridge 3×10-12e
Wednesday- Cardiyoo
1a. Incline Treadmill x15-20mins
2a. Air Bike Sprint 8-10x:20 sec
2b. Trap Bar Carry 8-10x Down & Back
2c. MB Wall Rotations 8-10x10e
3a. Stretch/ Rollout
Thursday- Upper Body; Bumps
1a. Push Press 5×5
2a. Dips vs Chains 5×10
2b. Chin-Ups 5×10
3a. DB Bench 3×10
3b. DB Single Arm Row 3×10
4a. Cable Fly 2xBurn
4b. Incline Shrug to Raise 2xBurn
5b. Push-Up/Machine Chest Press 75-100 reps
Friday-Lower Body; Cleans & Squats
1a. Hang Clean 5×3
2a. Squat 5×5
3a. Barbell Good A.M. 3-4×6-8
4a. Leg Press 3-4×10-12
5a. Bulgarian Split Squat 3-4×10
5b. Single Leg RDL 3-4×10
5c. HLR 3-4×10+
Prowler????
Saturday- Strongman or Cardiyoo
Sunday- Walk the Doggos
There it is my fine feathered friends, my week of training fun. If you want to jump on this train, there is plenty of room to roll. Let the questions roll in and let’s get bumpy.
Cheers,
CeJ
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