"I know that I am intelligent because I know that I know nothing." – Socrates
Today's Training:
Warm-up:
- 3" Plank: 1 minute
- Plank: 1 minute
- Push-ups: 17
- Isometric Chin-up: 22 seconds Hold at the top of the motion
- Dead Hang: 47 seconds
- 45-degree Back Extension: 12 reps
- Suspended Knees to Elbows: 3x12
- Ab Wheel: 3x12
DB External/Internal Shoulder Rotation: 3x10
Face Pulls: 4x10
DB Lateral Raise: 4x10
Cable Front Raise: 4x10
Thumbs UP Lateral Raise: 4x10
Steep Incline Cable Fly/ Chest Press: 4x10/4x10
Max Effort 3 RM Bench
- From the bottom up; no stretch reflex
- Pause on the pin but stay tight
4-way Neck: 1x15
