The ADD's Log: Build Back Better

[-G$-]

Great to see that you’re into the assault bike. It’s an extremely effective piece of equipment and works well into couplets and triplets. Here is a great conditioning piece I highly recommend my coach hit us with recently:

Spoiler

For Time(s):
2k row
Rest 3 min
3.5 miles assault bike
Rest 3 min
8 rounds Cindy
-5 pull-ups
-10 push ups
-15 air squats

 

[The ADD]

Upper Body Focus

• Assault Bike: 2 mins @ 19-20mph, 1 min @ 25 mph, 2 mins @ 19-20mph
• Incline BP 4x4x175
• Aipa Rows 4x4x135
• Face Pulls 4x4x110
• Neutral Grip KB Single Shoulder Press 4x4x26
• Assault Bike: 2 mins @ 19-20mph, 1 min @ 25 mph, 2 mins @ 19-20mph

 

[The ADD]

Great to see that you’re into the assault bike. It’s an extremely effective piece of equipment and works well into couplets and triplets. Here is a great conditioning piece I highly recommend my coach hit us with recently:

Spoiler

For Time(s):
2k row
Rest 3 min
3.5 miles assault bike
Rest 3 min
8 rounds Cindy
-5 pull-ups
-10 push ups
-15 air squats

Much appreciated. This made me realize I need to start pushing this even more. I'm going to start working intervals into bracket sessions before lifting.

Those Cindy rounds about to get added on Sunday.

 

[The ADD]

Dead Lift Focus

• Double Overhand, Versa Grips, 75% of 1RM, Conventional Deads 5x5x345
• Elevated Single Leg RDLs 5x10x62
• Assault Bike Intervals: 2 min Ramp Up, 5 rounds of 30 sec @ 26-28 MPH and 30 sec off at @ 18-20 MPH
• Assault Bike Cool Down: 3 mins @ 19-20 MPH

 

[The ADD]

Lower Body Focus

• Assault Bike: 5 mins, 20-23 mph
• Zercher Squats 4x12x190
• Goblet Squats 4x16x70
• Leg Extensions 4x16x100
• Glute Bridges 4x16x35
• Assault Bike Intervals: 2 min Ramp Up, 5 rounds of 30 sec @ 26-28 MPH and 30 sec off at @ 18-20 MPH

 

[The ADD]

Upper Body Focus

• Assault Bike 3?mins, 20-22MPH
• Incline BP 4x4x190
• Savickas Press 4x4x110
• Power Flys 4x4x70
• Plate Loaded Rear Delt Machine 4x4x300
• Farmers Walks 1x4x62 KB
• Assault Bike Intervals-1: 1 min ramp up, 1 min on at 26 MPH , 1 min off at 19-20 MPH, 2 rounds
• Assault Bike Intervals-2: 1 min ramp up, 30 seconds on at 28 MPH, 1 min off at 19-20 MPH

 

[The ADD]

Tip: Strengthen Your Deep Core Muscles | T Nation

 

[The ADD]

Conditioning Focus

• Gym was closed. Went to the apartment gym for some lighter weight higher rep leg work as a warmup. Goblet Squats. Single Leg RDLs, Single Leg Press
• Outside Work
• Walking Lunges 5x1
• Parking Lot Runs 5x1
• Hill Runs 5x1

 

[The ADD]

Upper Body Focus

• Neutral Grip KB Single Shoulder Press 4x8x13
• Flat BP 4x4x210
• Military Press 4x4x135
• Chest Supporter Neutral Grip Rows 4x4x60
• Suit Case Farmers Walks 4x4x80
• Assault Bike: 2 mins @ 24 MPH, 5 mins @ 19-21 MPH

 

[The ADD]

Lower Body Focus

• Assault Bike: 5 mins, 19-22 MPH
• Front Squats 4x12x195
• Suitcase Box Step-Ups 4x12x26KB

 

[The ADD]

Dead Lift Focus

• Double Overhand, Versa Grips, 80% of 1RM, Conventional Deads 5x3x370
• Elevated Single Leg RDLs 5x12x70
• Weighted Frog Pumps 5x12x50
• Assault Bike Cool Down: 5 mins @ 19-23 MPH
• Abs: Banded Stir the Pot 5x20 (Black Band)

 

[The ADD]

 

[The ADD]

7 No-Barbell Strength Tests You Need To Pass | T Nation

 

[The ADD]

Upper Body Focus

• Assault Bike 5mins, 20-23 MPH
• Snatch Grip High Pulls 4x2x225
• Incline BP 4x2x205
• Neutral Grip Pull-Ups 1x3x40 and 1x3x40 (Weight Vest)
• Savickas Press 4x4x115
• Incline Push-Ups 4x8x40 (Weight Vest)
• Suit Case Carries 8x2x80+40 Weight Vest
• Assault Bike 3 mins, 20-23 MPHx2

 

[The ADD]

Lower Body Focus

• Assault Bike: 5 mins, 21-23 MPH
• Back Squats 4x12x270
• Elevated Single Leg RDLs 4x12x62
• Leg Extensions 4x12x150