Category: Justin Training

Justin Sprint Training Day:

• Rower 1000M
• Arm Circles 20 front/20 back
• PVC Passthrough
• PVC Overhead Squats 10 reps
• Pushups 10 reps
• Foam Rolling 5 minutes
  • Glutes
  • IT Band
  • Hamstrings
  • Calves
• Rower Sprints
  • 100M rest 30seconds
  • 100M rest 30 seconds
  • 100M rest 30 seconds
  • 100M rest 30 seconds
  • 100M rest 30 seconds

Justin Training Day Wendler 5/3/1

• Rower 500M
• Arm Circles 20 front/20 back
• PVC Passthrough
• PVC Overhead Squats 10 reps
• Pushups 10 reps
• Hip Flexor Stretch
• Squat Warmup
  • Bar Only (45lbs) 1×10
  • 80lbs 1×5
  • 95lbs 1×5
  • 115lbs 1×5
• Squat 5/3/1 (3’s)
  • 135lbs 1×3
  • 155lbs 1×3
  • 175lbs 1×10
  • 135lbs 1×10 (FSL)
• Dumbell Bench
  • 35lbs 5×10
• Hammer Curl
  • 20lbs 3×10

Justin Training Day Wendler 5/3/1

• Rower 500M
• Arm Circles 20 front/20 back
• PVC Passthrough
• PVC Overhead Squats 10 reps
• Pushups 10 reps
• Hip Flexor Stretch
• Squat Warmup
  • Bar Only (45lbs) 1×10
  • 80lbs 1×5
  • 95lbs 1×5
  • 115lbs 1×5
• Squat
  • 125lbs 1×5
  • 145lbs 1×5
  • 165lbs 1×5
• OHP Warmup
  • Bar Only (35lbs) 1×10
  • 40lbs 1×5
  • 45lbs 1×5
  • 55lbs 1×5
• OHP 5/3/1 (5’s)
  • 60lbs 1×5
  • 70lbs 1×5
  • 80lbs 1×12
  • 60lbs 1×15 (FSL)
• Deadlift Warmup
  • 65lbs 1×10
  • 85lbs 1×5
  • 105lbs 1×5
  • 130lbs 1×5
• Deadlift 5/3/1 (5’s)
  • 140lbs 1×5
  • 160lbs 1×5
  • 180lbs 1×5
  • 140lbs 1×5 (FSL)
• Bench Dips 3×10

Justin Training Day Wendler 5/3/1

• Rower 500M
• Arm Circles 20 front/20 back
• PVC Passthrough
• PVC Overhead Squats 10 reps
• Pushups 10 reps
• Hip Flexor Stretch
• Squat Warmup
  • Bar Only (45lbs) 1×10
  • 80lbs 1×5
  • 95lbs 1×5
  • 115lbs 1×5
• Squat
  • 125lbs 1×5
  • 145lbs 1×5
  • 165lbs 1×5
• Bench Warmup
  • Bar Only (45lbs) 1×10
  • 70lbs 1×5
  • 85lbs 1×5
  • 100lbs 1×5
• Bench 5/3/1 (5’s)
  • 110lbs 1×5
  • 125lbs 1×5
  • 145lbs 1×10
  • 110lbs 1×15 (FSL)
• Band Lat Pulldowns
  • Green and Black band 3×10
  • Green Band 2×10
• Glute Bridge
  • Bodyweight 3×20

Justin Training Day Wendler 5/3/1

• Rower 500M
• Arm Circles 20 front/20 back
• PVC Passthrough
• PVC Overhead Squats 10 reps
• Pushups 10 reps
• Hip Flexor Stretch
• Squat Warmup
  • Bar Only (45lbs) 1×10
  • 80lbs 1×5
  • 95lbs 1×5
  • 115lbs 1×5
• Squat 5/3/1 (5’s)
  • 125lbs 1×5
  • 145lbs 1×5
  • 165lbs 1×10
  • 125lbs 1×12 (FSL)
• Dumbell Bench
  • 35lbs 5×10
• Hammer Curl
  • 20lbs 3×10

Justin Morning Training:

• High Knees 30 reps
• Jog in Place 30 seconds
• Arm Circles 10 front/10 back
• Pushups 10 reps
• Air Squats 10 reps
• Lat Pull downs 20 reps

Justin Lunch Training:

• Rower 500M
• High Knees 30 reps
• Arm Circles 15 front/15 back
• Pushups 10 reps
• Air Squats 10 reps
• Squats
  • Bar Only (45lbs) 1×10
  • 80lbs 1×5
  • 95lbs 1×5
  • 115lbs 1×5
  • 125lbs 1×5
  • 145lbs 1×5
• Dumbell Bench
  • 20lbs 2×10