Thursday 05.23.24

Strength Training:

Push/ Pull Superset #1 (every 3:00 for warmup sets, every 3:30 for work sets):

- Dips: 0x13, 6x12, 11x11, 16x10, 21x9, 26x 4x8

- Chest Supported Supinated Rows: 59x13, 89x12, 119x11, 149x10, 179x9, 209x 2x8, 2x7

Push/ Pull Superset #2 (every 4:00):

- 1-Arm Landmine Presses: 57.5 x 4x9

- 1-Arm Landmine High Pulls: 57.5 x 4x9

Push/ Pull Superset #3 (every 3:00):

- Weighted Push Ups: 5.75 x 4x12

- Pike Pull Ups: 5.75 x 4x12

Triceps Finisher (1 set to failure):

- Inverted Bodyweight JM Press: 13 reps (bar at the same height as the rows, bringing lower neck to bar)

Extra Arms and Shoulders work (every 4:00):

- 1-Arm Crossbody Pushdowns: 32.25x 3x10

- Cable Curls: 70x 3x10

- DB Lateral Raises: 40’s x 3x10