160623
Friday
1. Shoulder Press 5 sets: 5 reps
*Rest 2:00-2:30 b/t sets
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load
2. Double DB Z-Press 4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
3. Standing DB Lateral Raise 4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight, stay the same or build across sets
4. GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB
5. DB Walking Lunges 4 set: 30 m (unbroken)
*Rest 2:00-2:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Find an area that 30 m can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets. Consider using straps during this movement so that grip is not a limiting factor for sets.
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