Warm up properly, no shortcuts to spend time looking in the mirror.
Warm up/ Pre-hab as you are familiar with.
Supersets:
DB Bench Press -3x8
Inverted Row -3x8 -add a weight if you need to
Shoulder Press -3x8
USB (ultimate sandbag) overhead press -3x8
Diamond Pushup -3x12
Pull ups -3x12 or max
TRX Archer Pushup -3x12
Reverse Pull ups -I can't remember the real name here.... But do as many pull ups as you can, assuming you are pretty wiped from the last round, don't worry if it's only a couple. Now that you are at this point of fatigue, from a bench or box, step up to the bar, and lower yourself down. A strong core contraction is required and you must be in control the whole time.
-3x8
Bent Over Row (USB can be used too) 3x8 -BUT -at the conclusion of your 8th rep, do a farmer carry for the length of the bay.
Burpees 3x10
Down the rack (2x6)
Core: follow along the video, this is the progression from last weeks clips.
The link will be here in the am....HERE it IS
If you're still a week behind, here's a link: see video. -Credit to Chris Wilson from www.criticalbench.com
Cool Down, Stretch! Water....
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