AM Workout (0615)
A.
Three Sets:
8 Strict Press @ 65-75% (135-155#)
Rest 2 minutes
then…
One set of
8-10 Tempo Push-Press @ 31x1
(3-second lowering (eccentric) phase, 1-second pause at the bottom (isometric), explosive lifting (concentric, indicated by 'X'), and a 1-second pause at the top.)
B.
Every 3 for 15 (5 sets) of:
10 DB Bench Press (70/50#s) or Strict HSPU?
10 Strict Pull-ups
200m Run OR 10/7 Cal Ski
C.
Ring Muscle-up / Bar Muscle-up Skill Work?
PM Workout (TBD)
A.
4 Sets:
Close Grip 1 and 1/4 Bench Press (3 second eccentric and 2 second pause) x 6 reps (last week 135)
B.
Incline DB Narrow Press
3x10 (last week 35s)
C.
Reverse Key Press
3x10 (last week 35s)
D.
Incline Rotating Fly
3x10 (last week 15s)
E.
Barbell Skull Crusher
3x8 (85 last week)
F.
3 Sets:
Rope Overhead Extension x 10
Rope Tricep Push-Downs x 10
G.
Double D Push Down
3x12
H.
Every 3 for 9 (3 sets) of:
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck ups, :10 hollow hold)
