The Gym Lake Highlands – 2-Strength
Warm-up
The Strength workout is the same all week. This is week two 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 (8-8-8-8)
Build to a heavy set of 8
Bent Over Row (8-8-8-8)
Build to a heavy set of 8
Aux 1: 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
Strength
Part 2
Deadlift (8-8-8-8)
Build to a heavy set of 8
Shoulder Press (8-8-8-8)
Build to a heavy set of 8
Aux 2: Metcon (No Measure)
3x of
:30 Copenhagen Plank
12 Med ball lateral toss (each side)
10 Strict toes to bar
Rest as needed