Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Standing BB Shoulder Press - 6 sets x 3 reps
Start light then try to add weight each set.
#2 BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).
5 sets x 3 reps. The pause is right after the barbell breaks contact with
the floor. Slow and controlled. Start light then add weight each set.
#3 In 10 minutes, do as many rounds as you can of:
Goblet Squat 12-13-14 reps...
DB Row 6-7-8 reps each side...
Seated DB Shoulder Press 9-10-11 reps...
BB Curl 9-10-11 reps...
BB Nosebreaker 9-10-11 reps...
BB Ground to Overhead 1-2-3 reps...
Round 1 is 12 goblet squats, 6 rows, 9 presses, 9 curls, 9 nosebreakers and
1 ground to overhead.
Round 2 is 13 goblet squats, 7 rows, 10 presses, 10 curls, 10 nosebreakers and
2 ground to overheads, etc.
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