"I know that I am intelligent because I know that I know nothing." – Socrates

Today's Training:

Warm-up:

  1. 3" Plank: 1 minute
  2. Plank: 1 minute
  3. Push-ups: 17
  4. Isometric Chin-up: 22 seconds Hold at the top of the motion
  5. Dead Hang: 47 seconds
  6. 45-degree Back Extension: 12 reps
  7. Suspended Knees to Elbows: 3x12
  8. 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

  1. From the bottom up; no stretch reflex
  2. Pause on the pin but stay tight

4-way Neck: 1x15