UPPER
1. Scraping/ cupping 2. Mini band pull aparts 100- lateral raise 5lbs 3. Tsunami hanging plate press- 6x fail 4. Shrug death 1 round 5. Upper body reverse hyper - 4x 20 6. Banded upright Dick Hartzel rows 3x30 7. Sled strap tri pushdown s- 10x 10 8. Supinating DB curls- 3x15 HEAVY LOWER
1. RPR 2. Cambered bar vs 4 chain- up to 4.5 plates 3. Close stance GM vs chain- 3x3 4. Rev hyper w neck harness 4x30 5. GHR 3x20 6. Hanging leg raise 4x20 7. 1 arm dB row on bench - pause on stomach, slow ecc Working up in weight each week that I stop at. Took a true max effort 3 weeks ago and it’s obvious I’m not in shape to recover from that as I was crap for the next 3 weeks. Bringing the weight up that’s on me each week will allow me to ‘get in shape’ to handle heavier loads and not feel like shot for weeks after. #tilIdie #thisiscoachingnotaGDfratparty UPPER
1. Static side lying arm bar 2. Banded numeral Head repositioning 3. Tsunami bar hanging kettlebells- 5x fail 4. DB bench- 4x fatigue- for up to 50s today 5. Chest sup dB row- iso hold reps followed by reps - 6x fail 6. Standing lateral raise- 7-5s 100 total 7. Banded skull crusher pull ups- 8x fail 8. DB side bend- 4 x 20 9. Hammer curls 3x fail SPEED LOWER
1. RPR/ tempering 2. Speed squat- Buffalo bar vs lights - 6x2@ 405 3. Snatch grip speed pulls- 8x2 4. Pull through a - 5x fail 5. Rev hyper- 4x20 KEEP KNEES LOCKED AND TOES UP 6. Horizontal Vogelpulls - pause at chest -6x fail, get a few extra reps w/o pause after you can’t do the pause anymore. 7. Cable crunch on Swiss ball- 4xfail - pull through a wrecked me today- damn!
