Friday, May 18, 2018

WARM-UP:
4x
1:00 banded pec stretch each side
1:00 foam roll lats 
2:00 plank hold 
20 dumbbell delt flys

STRENGTH:
Shoulder press 

CONDITIONING:
Advanced
2x
3 rounds 
10 push presses, 135#/95#
10 toes-to-bar 
10 bent-over rows, 135#/95#
Rest 3:00 

Intermediate
2x
3 rounds 
10 push presses, 95#/65#
10 toes-to-bar 
10 bent-over rows, 95#/65#
Rest 3:00 

Beginner
2x
3 rounds 
10 push presses, 10# dumbbells-55# barbell
10 hanging leg lifts
10 bent-over rows, 25#-55#
Rest 3:00 

ACCESSORY:
Advanced
3x
20 dumbbell front raises
10 seated dumbbell shoulder presses 

Intermediate
3x
15 dumbbell front raises
10 seated dumbbell shoulder presses 

Beginner
3x
10 dumbbell front raises
10 seated dumbbell shoulder presses 

MOBILITY:
3x
2:00 pigeon pose each side 
2:00 foam roll IT bands 
2:00 foam roll adductors 
1:00 bottom of the squat hold 

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