Strength Training:
Shoulder Warm Up (2:00):
- Landmine Press: 6x11, 16x10, 26x9 (each arm)
- Landmine High Pull: 6x11, 16x10, 26x9 (each arm)
Push/ Pull Upward Circuit (2:30):
- Landmine Press: 36x 2x8, 35x 2x8 (each arm)
- Landmine High Pull: 36x 2x8, 35x 2x8 (each arm)
Pull/ Push Downward Circuit (2:30):
- Fat Man Chin Ups: 1x9, 3x8
- Dips: 1x9, 3x8
Pull/ Push Horizontally Circuit (2:30):
- Chest Supported DB Rows: 60's x 4x10
- Narrow, Slow Eccentric Push Ups: 4x10
Arms Superset (2:30):
- Barbell Curls: 65 x 4x12
- Body SKull Crushers: 4x12
Traps/Shoulders/Upper Back Finisher:
3 Rounds of:
- Seated KB Shrugs: 70's x 1:00
- Chest Supported DB Lateral Raises: 15's x 1:00
- Cable Face Pulls: 16.5 x 1:00
- Rest 1:00
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.