290723 Saturday 

1. Deficit Push Ups 5 sets: 10 reps


*Rest 1:00-1:30 b/t sets

2. Body Row on Racked Barbell 5 sets: 10 reps

 

*Rest 1:00-1:30 b/t sets

 

*Elevate feet on box to increase difficulty

https://youtu.be/TNmIC0slenQ

3. Tricep Dips 4 sets: 10 reps


*Rest 1:00-1:30 b/t sets

4. EZ Bar Bicep Curls 4 sets: 10 reps


*Rest 1:00-1:30 b/t sets

5. Standing DB Tricep French Press 4 sets: 10 reps


*Rest 1:00-1:30 b/t sets

https://youtu.be/hUwvvLnzxsg

6. Standing Alternating DB Hammer Curl 

4 sets: 10 reps (each side)


*Rest 1:00-1:30 b/t sets

7. Core.

For Quality:


4 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

7 Around the Worlds (each direction)

7 Plank Walk Steps (each direction)

30m KB Front Racked/Overhead Carry (right racked/left overhead)

30m KB Front Racked/Overhead Carry (right overhead/left racked)


*Rest 2:00 b/t sets

https://youtu.be/l-KEO9ycD1M

https://youtu.be/5DewTjmsoms

https://youtu.be/3TKAfwjac_0

https://youtu.be/i8WOMsgmGOk

Комментарии

Отправить комментарий

Популярные сообщения из этого блога

  310523 Wednesday  1.Back Squat@  5 set: 6 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. Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs. 2. Deadlift@ 5 set: 6 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. Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps. 3. Elevated Heel Goblet Squat@ 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. S...
Далее...
  020623 Friday  1. Shoulder Press@  5 sets: 6 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. Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading. 2. Bottom up Single Arm Kettlebell Press@ 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and pote...
Далее...