The ADD's Log: Build Back Better

[The ADD]

Upper Body Focus

• Assault Bike Intervals 30/30x4
• Push Press 4x4x160
• Pendlay-Yates Rows 4x4x270
• Decline BP 4x4x225
• Neutral Grip DB Bench Press 4x12x70
• KB Front Raises 4x25x35KB
• Assault Bike 5 mins at 21 MPH

 

[The ADD]

Dead Lift Focus

• Assault Bike Intervals 30/30x4
• Double Overhand, Versa Grips, 95% of 1RM, Conventional Deads 3x1x440
• Seated Hamstring Curls 3x10x90
• Indoor KB Farmers Carries Loop 2x1x70KB
• Front KB Raise 3x10x50
• Assault Bike 5 mins at 21 MPH

 

[The ADD]

Upper Body Focus

• Assault Bike Intervals 20/20x4
• Flat DB Press 3x8x95 and 1x4x95
• Bird Dog Rows 4x6x90
• Savickas Pres 4x6x95
• Paused Lat Pulldowns 4x6x120
• KB Front Raises 4x6x53
• Indoor KB Farmers Carries 3x1x70
• Assault Bike 6 mins

 

[The ADD]

Lower Body Focus

• Assault Bike 50 cals
• Back Squats 3x5x275
• Low Handle Trap Bar Deads 3x5x315
• Glute Bridges 3x15
• Frog Pumps 3x15

 

[The ADD]

Conditioning Focus

• Assault Bike Intervals 20/40x5
• Prowler Push 1x10x160
• Goblet Squat Finisher 10x1x50
  • 10 Goblet Squats>Goblet Carry for distance

 

[The ADD]

Holiday Conditioning Focus

• Warm-Up:
  • Single Leg RDLs 3x15x25KB
  • Goblet Squats 3x15x25KB
  • Front KB Raises 4x25x25KB
• Parking Lot Runs 5x1
• Walk 2 miles

 

[The ADD]

Upper Body Focus

• Assault Bike Intervals 20/40x5
• Pendlay-Yates Rows 3x5x275
• DB Bench Press 3x10x95
• Military Press 2x10x100 and 1x9x100
• Bird Dog Rows 3x15x70
• KB Front Raises 3x10x63
• Assault Bike 50 cals

 

[The ADD]

Conditioning Focus

• Assault Bike Intervals 20/40x3 and 30/30x2
• Prowler Push 1x10x160
• Goblet Squat Finisher 12x1x62

 

[The ADD]

Deadlift Focus: 1RM Test

• Assault Bike Intervals 25 calsx2
• Double Overhand, Versa Grips, Conventional
  • 1x8x230
  • 1x5x275
  • 1x3x320
  • 1x1x370
  • 1x1x415
  • 1x1x460
  • 1x1x470
  • 1x1x490
  • 1x1x500
• Assault Bike 50 cals

 

[The ADD]

Upper Body Focus

• Warm-Up
  • Assault Bike 25 cals
  • Bands Pull Aparts
  • KB Shoulder Press
• Assault Bike Intervals 20/40x2 & 30/30x2
• Pendlay-Yates Rows 3x5x280
• Neutral Grip DB Press 3x10x80
• Bird Dog Rows 3x15x80
• KB Front Raises 3x10x62

 

[The ADD]

Conditioning Focus

• Assault Bike 25 Cals
  • Hip Abduction Machine
  • Glute Bridges
  • Frog Pumps
  • Abs-Banded Stir the Pot
• Assault Bike Intervals 20/40x3 and 30/30x2
• Prowler Push 10x1x170
• Goblet Squat Finisher 10x1x62
  • 10 Goblet Squats
  • Goblet Carry

 

[The ADD]

Upper Body Focus

• Assault Bike 25 cals (1:41)
• Flat DB Press 2x10x95 and 1x6x95
• Indoor KB Farmers Carries 2x1x62
• KB Front Raises 3x20x50
• Machine Chest Flys 3x15x100
• Assault Bike 25 cals (1:41)

 

[The ADD]

Lower Body Focus

• Assault Bike 25 cals/1:21
• Back Squats 10x3x290
• Split Stance Single Leg RDLs 3x10x62
• Assault Bike 25 cals/1:16

 

[who_better_than_me]

You have two rest days a week?

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
  • Reverse Crunches
  • Assault Bike 25 Cals (1:13)
  • Push-Ups 3x15
  • Banded Stir The Pot 3x30
  • Assault Bike 25 Cals
• Lifting Period
  • Pendlay-Yates Rows 3x5x280
  • Pause DB Bench Press 3x10x80
• Dead Stop Bird Dog Rows 3x10x80
• Chest Fly Machine 2x10x115, 1x10x115 and 1x5x115
• KB Front Raises 2x15x53 and 1x14x53
• Cardio Period
  • Assault Bike 30 cals