The ADD's Log: Build Back Better

[The ADD]

Conditioning Focus

• Warm-Up Period
  • Assault Bike 25 cals
  • Band Pull Aparts
  • Leg Extensions
  • Hamstring Curls
  • Assault 25 cals
• Conditioning Period
  • Prowler Push 12x1x110
  • Goblet Squats Combo
    • Goblet Squats 6x10x62
    • Goblet Carry 6x1x62
    • Suitcase Carry 6x1x62
  • KB Farmers Carry 6x2x62

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Assault Bike 25 Cals
  • Band Pull-Aparts
  • Leg Extensions
  • KB Front Raises
  • Palloff Press
  • Assault Bike 25 Cals
• Deadlift Period
  • Double Overhand, Versa Grips, 70% of 1RM, Conventional Deads 5x5x350
  • KB Front Raises 5x10x50
• Assault Bike Intervals: 25 Cals

 

[The ADD]

New Weekly Programming

• Sunday: Dead Lift Focus
• Monday: Conditioning
• Tuesday: Upper Body
• Wednesday: Walk/Rest
• Thursday: Lower Body
• Friday: Upper Body
• Saturday: Rest

 

[The ADD]

Conditioning Focus

• Warm-Up Period
  • Assault Bike 25 cals
  • Band Pull Aparts
  • Leg Extensions
  • Push-Ups
  • Palloff Press
• Conditioning Period
  • Prowler/Farmers Carry Combo
  • Prowler Push 12x1x115
  • KB Farmers Carry 12x1x70

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Assault Bike 35 cals
  • Band Pull-Aparts
  • KB Shoulder Press
  • Banded Rows
• Lifting Period
  • Pendlay-Yates Rows 3x5x275
  • Push Press 3x5x150
  • Push-Ups 4x25xBW

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Band Pull-Aparts
  • Single Leg RDLs
  • Hip Abduction
  • Palloff Press
  • Assault Bike 35Cals
• Deadlift Period
  • Double Overhand, Versa Grips, 75% of 1RM, Conventional Deads 5x3x375
  • Zercher Squats 5x3x210
• Assault Bike: 50 Cals

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Band Pull-Aparts
  • Single Leg RDLs
  • Hip Abduction
  • Leg Extensions
  • Assault Bike 25 Cals
• Deadlift Period
  • Double Overhand, Versa Grips, 80% of 1RM, Conventional Deads 5x1x400
  • Split Stance RDLS 5x10x50
  • KB Shoulder Raises 5x15x50
• Assault Bike Intervals 20/60x5

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Band Pull-Aparts
  • Single Leg RDLs
  • Hip Abduction
  • Leg Extensions
  • Assault Bike 25 Cals
• Deadlift Deload Period
  • Low Handle Trap Bar Deads 5x5x315
  • Zercher Squats 5x5x225
  • KB Shoulder Raises 3x20x35
• Assault Bike 25 Cals

 

[The ADD]

Conditioning and Lower Body Focus

• Warm-Up Period
  • Assault Bike 25 cals
  • Band Pull Aparts
  • Leg Extensions
  • Single Leg RDLs
  • Palloff Press
• Lifting Period
  • Back Squats 3x5x275 and 3x1x315
• Conditioning Period
  • Prowler Push 12x1x120

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
  • Machine Chest Fly
  • Banded Rows
  • Palloff Press
• Lifting Period
  • Pendlay-Yates Rows 3x5x275
  • Push Press 3x5x155
  • DB Bench Press 3x10x85
  • KB Shoulder Raises 3x10x53

 

[The ADD]

Dead Lift Focus

• • Warm-Up Period
    • Band Pull-Aparts
    • Single Leg RDLs
    • Leg Extensions
    • Palloff Press
    • Banded Rowa
  • Deadlift Period
    • Double Overhand, Versa Grips, 75% of 1RM, Conventional Deads 5x5x375
  • Assault Bike 50K (4 mins)

 

[The ADD]

Conditioning Focus

• Warm-Up Period
  • Band Pull Aparts
  • Hip Flexors
  • Palloff Press
  • Banded Rows
• Conditioning Period
  • Super Set
    
    • Prowler Push 12x1x120
    • KB Farmers Carries 12x1x70

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Raises
  • Seated Hamstring Curls
  • Hip Overs
  • Assault Bike 25 Cals
• Deadlift Period
  • Double Overhand, Versa Grips, 80% of 1RM, Conventional Deads 5x3x400
  • Indoor KB Famers Walks 5x1x62
• Assault Bike 50 Cals

 

[The ADD]

Conditioning Focus

• Warm-Up Period
  • Assault Bike 25 Cals
  • Hip Flexors
  • Palloff Press
  • KB Shoulder Raises
• Conditioning Period
  • Prowler Push 12x1x130

 

[Black White Sox Hat]

My man Lee Haney over here