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 Using Vinny Dizenzo' cue 'protect you pits' is helping the pressing feel a lot better! HEAVY LOWER
1. RPR/ tempering 2. Reverse hyper 2x20 3. Pin 3 pull- up to 5 plates. Not max effort. Working up slowly how much weight I have in my hands. This was harder than it should have been and I was able to tell what I need to work on from here. Next time I pull in 3 weeks or so we’ll go 5.5-6 plates. 4. Snatch grip pin 3 pull 3x5- stealing some Mohawk method from @ant_toe and slowing down my supplemental lift. 3.5 plates smoked me lol. 5. Rev hypers w neck harness- 4x 20- lock your knees and pull your toes up and these are way harder. 6. Hanging leg raise- 4x25 UPPER
First day of school upper training 1. Lateral raises- 100 reps 2. Tsunami bar hanging weight press- 6x fail(ish) 3. Banded dB bench- 3x 12 ish 4. DB roll backs 6x fail-ish 5. Upside down bar pulldowns - 6x 10- all reps paused on chest 6. Hammer curl x fail super set w RG pushdown/ CG pushdown x fail - 5 rounds 7. Yoke bar RDL seesaw - 4 sets SPEED LOWER
1. RPR/ tempering 2. Rev hyper 2x20 3. Front harness speed squat vs lights- 10x2 4. Snatch grip pin 3 pull- 10x2 5. Back ext-slow- 40,30,25,20 6. GHR- 4x fail 7. Inverted Supinating row - pause/ slow ecc- 5x fail 8. Straight leg GHR sit up 4 x fail- slow - front harness kicked my ass - need to do more GHR sit-ups
