Workout of the Day – Curd’s Birthday Training
Everyday at Hostyle Conditioning we run many different types and levels of workouts depending the groups and individual sessions.
Here we will post just one of the workouts that we do. They will vary from Kettlebell – Powerlifting – General conditioning – Barbell conditioning.
We believe in variety and improving our mental as well as physical toughness.
Good form and effort are the bench marks for our clients success.
Mobility Warm up – See VIDEO HERE
Deadlift – Speed Day
5 Sets of 3 – 355lbs
Pause Bench – Take the weight down to the chest and hold it for a 5 count then press. Bring it back down for the next rep and repeat
Set #1 5 reps – 285
Set#2 3 reps – 285
Set#3 3 reps – 285
Bench Press Bands for Speed 3 reps Wide – 3 reps Med – 3 reps Narrow grip done in a row 9 reps no break per set
4 sets Large Green Band plus 190 Lbs
Body weight with Large Purple band at feet
5 sets of 5 reps
Bicep Concentration Curl
3 sets of 6 reps 50 lbs
This was sort of a 2 in 1 workout. Seeing as my deadlift speed day is shorter I threw in some bench work to hit the tri’s and bench speed as well.
I wanted to earn my Birthday Beer!
Turning 46 is no excuse to miss my workout, plus I think I am really starting to like deadlift day!
Mobility focus on hips and lower back
It may not seem like a long workout but finding your current 1 MR or PR takes some time. Now having that number to base my percentages off I’ll save time and add some assistance work like lunges or prowler to finish.
Log your workouts in your journals...Too much time is wasted when your screwing around trying to figure out what weight to use for your sets. If track your weights, sets and reps you can keep your intensity up and driving progress in front of you.
Coach Curd “Hostyle” Hos
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