The Gym Lake Highlands – 2-Strength

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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.


Part 1

Back Squat (5-5-5-5-5)

Build to a heavy set of 5

Bent Over Row (5-5-5-5-5)

Build to a heavy set of 5

Aux 1: Metcon (No Measure)

3x of

5-7 Half kneeling windmills

7-10 Turkish sit-ups

5-7 Nordic curls

Rest as needed
– Half kneeling windmill:

– Turkish sit-up:

– Nordic curls:


Part 2

Deadlift (5-5-5-5-5)

Build to a heavy set of 5

Shoulder Press (5-5-5-5-5)

Build to a heavy set of 5

Aux 2: Metcon (No Measure)

3x of

:30 Panama planks

12 Rainbow med ball slams

5-7 Landmine RDL