The ADD's Log: Build Back Better

[The ADD]

Dead Lift Focus

• Hip Abduction Machine Warm-Up
• Band Pull Aparts Warm-Up
• Double Overhand, Versa Grips, 90% of 1RM, Conventional Deads 4x1x415
• Sprints 6x1
• Trap Bar Farmers Carries 6x1x245

 

[The ADD]

Upper Body Focus

• Assault Bike 5mins, 19-21 MPH
• Band Pull Aparts
• Military Press 4x8x115
• Pendlay-Yates Rows 4x8x225
• Flat DB Press 4x8x85
• Rear Delt Machine 4x8x170
• Front KB Raise 4x16x26

 

[The ADD]

Dead Lift Focus: Deload

• Hip Abduction Machine Warm-Up
• Band Pull Aparts Warm-Up
• Low Handle Trap Bar Deads 4x4x375
• Back Squats 4x8x250
• Leg Extensions 4x25x110

 

[The ADD]

Upper Body Focus

• Assault Bike 5mins, 20-23 MPH
• Band Pull Aparts
• Pendlay-Yates Rows 4x8x230
• Decline Bench Press 4x6x200
• Bird Dog KB Rows 4x8x70
• Front KB Raise 4x20x26

 

[The ADD]

Conditioning Focus

• Assault Bike Intervals 20/60x3
• Zercher Squats 4x12x185
• Prowler Push 1x12x140
• Suitcase Carries 6x1x80

 

[The ADD]

Upper Body Focus

• Assault Bike Intervals 20/60x3
• Military Press 4x4x135
• Pendlay-Yates Rows 4x8x235
• Flat DB Press 2x12x85, 1x11x85 & 1x8x85
• Front KB Raise 4x12x35
• Assault Bike Intervals 20/60x5

 

[The ADD]

Upper Body Focus

• Assault Bike Intervals 20/60x3
• Pendlay-Yates Rows 4x6x250
• Decline BP 4x6x200
• Bird Dog KB Rows 4x10x80
• Neutral Grip DB Press 4x10x65
• Front KB Raise 4x16x35
• Assault Bike Intervals 20/60x6

 

[The ADD]

Dead Lift Focus

• Assault Bike Intervals 20/60x3
• Double Overhand, Versa Grips, 85% of 1RM, Conventional Deads 3x5x390
• Sumo KB Dead Lifts: 3x15x100
• Single Leg RDLs 3x10xBW
• Suit Case Carries 5x1x90
• Assault Bike Intervals: 20/40x3

 

[The ADD]

Upper Body Focus

• Assault Bike Intervals 20/60x3
• Pendlay-Yates Rows 4x6x255
• DB Bench Press 4x8x90
• Aipa Rows 4x12x100
• Front KB Raise 4x16x35

 

[The ADD]

Lower Body Focus

• Assault Bike Intervals 30/60x3
• Front Squats 4x4x250
• Leg Extensions 4x12x110 (2:1)
• Outdoor Walking Lunges 1x4

 

[The ADD]

Conditioning Focus

• Assault Bike Intervals 20/60x5
• Prowler Push 1x12x150

 

[The ADD]

Upper Body Focus

• Assault Bike Intervals 20/60x4
• Military Press 4x4x140
• Pendlay-Yates Rows 4x8x250
• Flat BP 2x10x185, 1x8x195 and 1x3x205
• Front KB Raise 4x20x35
• Assault Bike Intervals 30/30x4

 

[The ADD]

Lower Body Focus

• Assault Bike Intervals 30/30x4
• Squats 4x4x325 & 1x20x205
• Single Leg Press 4x10x250
• Leg Extensions 4x12x100
• Assault Bike Intervals 10/20x6

 

[The ADD]

Dead Lift Focus

• Assault Bike Intervals 30/30x4
• Double Overhand, Versa Grips, 90% of 1RM, Conventional Deads 3x3x415
• Single Leg RDLs 3x12x80
• Suit Case Carries 6x1x100
• Front KB Raise 26KB 100 reps and 3x10x35KB
• Assault Bike Intervals: 20/40x6

 

[The ADD]

Upper Body Focus

• Assault Bike Intervals 30/30x4
• Push Press 3x3x160
• Pendlay-Yates Rows 3x3x270
• Neutral Grip DB Bench Press 2x12x70 and 1x10x70
• KB Front Raises 3x20x35KB