Linwood Ham strong - week 8

THE ONLY BAD WORKOUT IS THE ONE THAT DIDN'T HAPPEN.

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 4 reps at 75-85% reEtition maximum (RM) 

  • Rest for 15-30 seconds

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

barbell front squat

  • perform 4 reps at 75-85% repEtition maximum (RM) 

  • Rest for 1-2 minutes

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

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 three (3) 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 three (3) additional TIMES, RESTING IN BETWEEN EACH SEt

Hanging knees

  • PERFORM 12-20 REPETITIONS

  • REST FOR 2-3 minutes

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

 

FINISH DAY ONE WITH 20-24 minutes of steady state CARDIO at 75-77.5% estimated maximal heart rate


DAY TWO

barbell bench press

  • perform 4 reps at 75-85% REPETITION maximum (RM) 

  • Rest for 15-30 seconds

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

tactical pull ups or lat pull downs

barbell one arm push

  • left arm 8 reps

  • right arm 8 reps

  • REST FOR 15-30 SECONDS

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

DUMBBELL or kettlebell renegade row

  • perform for 8 reps. one rep is the left arm and right arm

  • REST FOR 15-30 SECONDS

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

  • to perform with the kettlebell

barbell shrugs

  • complete the movement 6-10 times

  • REST FOR 2-3 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 4 reps at 75-85% REPETITION maximum (RM) 

  • Rest for 15-30 seconds

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

GHD Glute ham raise

  • perform 3-5 reps

  • Rest for 2-3 minutes

  • REPEAT ABOVE SET five (5) 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 4-6 reps

  • REST FOR 15-30 SECONDS

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

farmer's carry

  • Walk hallway down and back

  • REST FOR 1-2 minutes

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

FINISH DAY four WITH mobility work


DAY FIVE

barbell bent over row

  • perform 4 reps at 75-85% repitition maximum (RM) 

  • Rest for 15-30 seconds

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

incline barbell press

  • perform 4 reps at 75-85% repEtition maximum (RM) 

  • Rest for 2-3 minutes

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SEt

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

FINISH DAY FIVE WITH 20-24 minutes of steady state CARDIO at 75-77.5% estimated maximal heart rate


DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW.