Linwood Ham strong - week 11

THE PRIMARY LIFTS OF EACH SESSION ARE GOING TO BE TIMED SINGLES THIS WEEK. THIS IS TO PREP YOU FOR A NEW MAX.

EQUIPMENT NEEDED THIS WEEK:

  • BARBELL AND RACK WITH VARIOUS WEIGHTS
  • KETTLEBELL WITH VARIOUS WEIGHTS
  • BOX FOR STEP UPS
  • BAR FOR PULLUPS
  • FLAT BENCH
  • GLUTE HAM DEVELOPER
  • INCLINE BENCH
  • CABLE COLUMN OR FUNCTIONAL TRAINER AND ROPE

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.

DAY ONE

DEFICIT DEADLIFT

  • perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX

  • Rest for 60 seconds

barbell front squat

  • perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX

  • Rest for 60 seconds

Double kettlebell single leg dead lift

  • LEFT LEG PERFORM eight (8) REPETITIONS

  • RIGHT LEG PERFORM eight (8) REPETITIONS

  • REST FOR 15-30 SECONDS

  • REPEAT ABOVE SET tWO (2) additional TIMES, RESTING IN BETWEEN EACH SET

barbell step up

  • LEFT LEG PERFORM eight (8) REPETITIONS

  • RIGHT LEG PERFORM eight (8) REPETITIONS 

  • REST FOR 15-30 SECONDS

  • REPEAT ABOVE SET tWO (2) additional TIMES, RESTING IN BETWEEN EACH SEt

Hanging knees

  • PERFORM 20-30 REPETITIONS

  • REST FOR 1-2 minutes

  • REPEAT ABOVE SET Four (4) additional TIMES, RESTING IN BETWEEN EACH SET

 

FINISH DAY ONE WITH 10 ROUNDS OF 75 FEET ON JACOBS LADDER


DAY TWO

barbell bench press

  • perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX

  • Rest for 60 seconds

tactical pull ups or lat pull downs

  • perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX

  • Rest for 60 seconds

  •  

barbell one arm push

  • left arm 5-6 reps

  • right arm 5-6 reps

  • REST FOR 15-30 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES, RESTING BETWEEN EACH SET

DUMBBELL or kettlebell renegade row

  • perform for 5- reps. one rep is the left arm and right arm

  • REST FOR 15-30 SECONDS

  • REPEAT ABOVE SET TWO (2) TIMES, RESTING BETWEEN EACH SEt

  • to perform with the kettlebell

barbell shrugs

  • complete the movement 5-6 times

  • REST FOR 1-2 minutes

  • REPEAT ABOVE SET THREE (3) TIMES, RESTING BETWEEN EACH SET

FINISH DAY TWO WITH mobility work


DAY THREE

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


DAY FOUR

back squat

  • perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX

  • Rest for 60 seconds

GHD Glute ham raise

  • perform 3-5 reps

  • Rest for 1-2 minutes

  • REPEAT ABOVE SET THREE (3) additional TIMES, RESTING IN BETWEEN EACH SEt

double kettlebell front squat

  • perform 4-6 reps

  • REST FOR 15-30 SECONDS

  • REPEAT ABOVE SET THREE (3) additional TIMES, RESTING BETWEEN EACH SET

barbell romanian deadlifts

  • perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX

  • Rest for 60 seconds

farmer's carry

  • Walk hallway down and back

  • REST FOR 1-2 minutes

  • REPEAT ABOVE SET four (4) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

FINISH DAY four WITH mobility work


DAY FIVE

barbell bent over row

  • perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX

  • Rest for 60 seconds

incline barbell press

  • perform 1 REP EVERY MINUTE FOR 10 MINUTES (10 REPS TOTAL) @ 87.5-95% OF MAX

  • Rest for 60 seconds

alternating dumbell bicep curl

  • PERFORM 8-12 REPETITIONS. ONe rep is left arm and right arm

  • REST FOR 15-30 SECONDS BETWEEN SETS

  • REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET

rope tricep extension

  • PERFORM 8-12 REPETITIONS 

  • REST FOR 15-30 SECONDS BETWEEN SETS

  • REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET

dumbbell or kettlebell windmill

STEPMILL FOR 15 MINUTES STEADY STATE


DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW.