Warmup - Do 2 rounds of:
DB Lateral Raise - 10 reps (light weight)
Bodyweight VMO Squat - 15 reps
#1 Seated DB Shoulder Press - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at top weight
Set 3 - 15 reps back down at 90%
#2 BB Upright Row - 3 sets x 15 reps
Start with an unweighted BB. You can stick with the unweighted
BB or add weight for set 2 and 3.
Recommended grip is shoulder width, but you can adjust
your grip to what is comfortable.
Leading with your elbows, pull as high as your range of motion
allows. Slow and controlled.
#3 Do one round of:
DB Ground to Overhead 15 reps each side
24" Box Jump 15 reps
Inverted Row 25 reps
Goblet Squat 25 reps
Regular Pushup 35 reps
DB Farmer's Walk 200 meters
Regular Pushup 35 reps
Goblet Squat 25 reps
Inverted Row 25 reps
24" Box Jump 15 reps
DB Ground to Overhead 15 reps each side
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