Tuesday, January 10, 2023

Tuesday Warmup

10 min of jump rope, Dwn Dog to Up Dog, shoulder circles, Walking toe Touches, Air Squats, Glute Bridges.

A1  Barbell BackRack Rear Foot Elevated Split Squat
10 each leg....BUILDING TO HEAVIEST POSSIBLE WEIGHT x 4 sets

rest 2:00 between sets

A2  Rear Delt Flys
MAKE SURE YOUR PINKY FINGERS ARE RAISING THE WEIGHTS

12 reps x 4 sets

B1 Snatch Grip BarBell Row

10 RM in 3-4 sets at an RPE of 7, then DROP TO 90% and perform 2 more working sets at that weight

B2  DB UpRight Rows
15 reps x 4 sets using a light weight, NOTHING HEAVY HERE

B3  Banded 1/2 Kneeling Twists 20 each side x 5 sets

C 3 sets

Incline DB Curls x 15 Prone Y's x 10
DB Flys x 12
French Press x 15