2 weeks of purgatory

ON THE HOME STRETCH BEFORE VACATION - TIME TO GET AFTER IT

THESE TWO WEEKS ARE ADAPTATIONS OF THE PREVIOUS MONT. SIMILAR MOVEMENTS - JUST A VARIED INTENSITY.

EQUIPMENT NEEDED THIS WEEK:

  • BARBELL

  • DUMBBELLS

  • INCLINE BENCH

  • BAR FOR PULLUPS

  • LAT PULLDOWN MACHINE

  • BOX/BENCH FOR STEP UPS

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

IMPORTANTE! - AT THE END OF EACH WORKOUT YOU MUST DO ONE OF THE FOLLOWING:

1600M ROW FOR SPEED AND TEXT ME THE TIME

1600M SKIERG FOR SPEED AND TEXT ME THE TIME

DAY ONE - PUSH HEAVY

BENCH PRESS

perform 6 X 8 WITH THE FIRST 2-3 SETS AS BUILD UP WEIGHTS. rOUND 4-6 SHOULD BE TRUE 8rm EFFORTS 

  • Rest foR 60-90 SEC

barbell BACK squat

4 SETS OF WORK

  • 1 X 5 @ 80

  • 1 X 3 @ 85

  • 1 X 1 @ 90

  • 1 X 5 @ 82.5

  • Rest for 1-2 minutes

DUMBBELL INCLINE PRESS

PERFORM 3 X 8 REPS

  • REST 60-90 SECONDS BETWEEN SETS

OVERHEAD PRESS

PERFORM 3 X 8 REPS

  • REST 60-90 SECONDS BETWEEN SETS

  • CAN USE KETTLEBELLS OR DUMBBELLS


DAY TWO - HINGE HEAVY

DEADLIFT (OR SUMO)

perform 6 X 5 WITH THE FIRST 2-3 SETS AS BUILD UP WEIGHTS. rOUND 4-6 SHOULD BE TRUE 10rm EFFORTS 

  • Rest foR 60-90 SEC

pull ups or lat pull downs

4 SETS OF WORK

  • 1 X 5

  • 1 X 3

  • 1 X 1

  • 1 X 5

  • Rest for 1-2 minutes

  • USE BANDS IF NECESSARY ON PULLUPS

GHD BACK EXTENSION

  • PERFORM 3 X 8 REPS

  • REST 60-90 SECONDS

DUMBBELL or kettlebell renegade row

  • perform 3 X 15-20/SIDE

  • REST 45-60 SECONDS

  • CAN HOLD ONTO BAR INSTEAD OF SLINGS IF YOU ARE UP FOR IT ;-)


DAY THREE

DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO FUEL UP AND RECUPERATE.


DAY FOUR -sQUAT HEAVY

back squat

perform 6 X 8 WITH THE FIRST 2-3 SETS AS BUILD UP WEIGHTS. rOUND 4-6 SHOULD BE TRUE 10rm EFFORTS 

  • Rest foR 60-90 SEC

BENCH PRESS

4 SETS OF WORK

  • 1 X 5 @ 80

  • 1 X 3 @ 85

  • 1 X 1 @ 90

  • 1 X 5 @ 82.5

  • Rest for 1-2 minutes

bACK lUNGE TO hIGH kNEE

  • perform 3 X 12-15 REPS/LEG

  • REST FOR 45-60 SECONDS

  • DONE AT BODYWEIGHT AND FOR EXPLOSIVE POWER

WEIGHTED STEP UPS

  • PERFORM 3 X 8REPS/LEG

  • REST 60-90 SECONDS BETWEEN SETS

  • CAN USE KETTLEBELLS OR DUMBBELLS


DAY FIVE - PULL HEAVY

LAT PULLDOWN OR PULL UPS

  • perform 6 X 8 WITH THE FIRST 2-3 SETS AS BUILD UP WEIGHTS. rOUND 4-6 SHOULD BE TRUE 10rm EFFORTS 

  • Rest foR 60-90 SEC

SUMO DEADLIFT

  • 4 SETS OF WORK

  • 1 X 5 @ 80

  • 1 X 3 @ 85

  • 1 X 1 @ 90

  • 1 X 5 @ 82.5

  • Rest for 1-2 minutes

SINGLE ARM dumBbell ROW

  • PERFORM 3 X 8 REPS PER ARM

  • REST FOR 45-60 SECONDS BETWEEN SETS

cABLE ez cURLS

  • PERFORM 3 X 8 REPETITIONS 

  • REST FOR 60-90 SECONDS BETWEEN SETS


DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEK ELEVEN WILL BE IN YOUR INBOX SHORTLY.