Hostyle Conditioning

From the Blog

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

Chin Ups

Body weight with Large Purple band at feet

5 sets of 5 reps

Bicep Concentration Curl

3 sets of 6 reps 50 lbs

Side Bar:

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!

Cool down:
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

[email protected]

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25+ Years Personal Trainer - Specialize in Men and women over 40 Bench Press Athlete Best Comp Bench CPF 534 lbs Raw Feb 2017 RPS 550 lbs Raw April 2017 Founder Hostyle Conditioning Founder Hostyle Gear Founder Hostyle Kettlebell Systems

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