The Gym Lake Highlands – 2-Strength
Warm-up
The Strength workout is the same all week. This is week one of a six week cycle. You can tackle this work a number of different ways, but we suggest either a three or four day plan. The three day plan has you lifting three days per week (duh) with one day off between lifts. You’ll do all four main lifts each of those days and at least one of the Aux sets. The four day plan has you do Part 1 twice and Part 2 twice all on different days. You’ll spend about the same amount of time in the gym either way, it just depends on how you want to break it up.
Strength
Part 1
Back Squat (10-10-10)
Build to a medium heavy set of 10
Bent Over Row (10-10-10)
Build to a medium heavy set of 10
Aux 1: Metcon (No Measure)
3x of
:30 Copenhagen Plank
12 Med ball lateral toss (each side)
10 Strict toes to bar
Rest as needed
Strength
Part 2
Deadlift (10-10-10)
Build to a medium heavy set of 10
Shoulder Press (10-10-10)
Build to a medium heavy set of 10
Aux 2: Metcon (No Measure)
3x of
10 Med ball skaters
10 Half kneeling twisty press
5-10 Ab wheel roll outs
– Med ball skaters: https://www.instagram.com/p/BvCgfUDD1QH/?utm_source=ig_web_copy_link
– Half kneeling twisty press: https://www.instagram.com/p/BtMiuUYBGI2/?utm_source=ig_web_copy_link