WORKOUT OF THE DAY

THURSDAY

The Factory Strength and Conditioning – Strength & Conditioning

Barbell Front Rack Step Ups (No Measure)

4 Sets:

10 reps (5/leg) (24/20″)

@ RPE 6-7-8-9

*Superset with Heel Elevated Goblet Squats! Increasing DB weight as able based off feel & difficulty level for YOU

Heel Elevated Goblet Squat (No Measure)

Stand on 2-4″ deficit (a 10-20kg plate)
This exercise is meant to isolate/work the quads!
4 Sets:

10 reps (stand on 10-20kg plate)

@ RPE 6-7-8-9

*Superset with BB Front Rack Step Ups! Increasing DB weight as able based off feel & difficulty level for YOU

Dumbbell Bench Press (No Measure)

4 Sets:

10 reps (moderate-heavy)

*Superset with DB Chinese Rows! Increasing DB weight as able…should feel like you have 2-3 reps left in the tank every set. Should NOT be failing reps.

Dumbbell Chinese Rows (No Measure)

Chest supported on a bench. Bench elevated on boxes or plates.
4 Sets:

10 reps (mod-heavy)

*Superset with DB Bench Press! Increasing DB weight as able…should feel like you have 2-3 reps left in the tank every set. Should NOT be failing reps.

Chinese Planks + Sled Sprints (No Measure)

3-4 Sets:

:30s Face Up Chinese Plank

Directly into…

100ft Sled Push (Sprint)

*1:00 rest between sets
Light-Mod Sled Weight

100ft = 1x down/back turf

Face Up Chinese Plank Video:https://www.youtube.com/watch?v=vDfLT_0IPL8

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