Tuesday, May 12, 2020

A1. Incline Bench Press

**The FIRST 4 reps, perform at a 3223 tempo, and the last 2 reps perform at a regular speed. 6 reps x 5 sets **Build to a challenging weight here at an RPE of 7 ***Rest 2-3 min after each set of banded face pulls

A2. Banded Face Pulls with a pause

B1. DB Bench Row

10 reps x 5 reps **FIRST 5 REPS SQUEEZE AT THE TOP FOR 3-4 SECONDS

B2. DB Lat Pull Overs

15 reps at a 2020 tempo x 4 sets

B3. Banded Tall Kneeling Crunches

Max reps in :45 seconds with the hardest band you have x 5 sets

C. 120 Pushups for time

Set 1) Perform UNEVEN Pushups x 10 reps

Set 2) Perform Diamond Pushups x 10

Set 3) Perform a Deficit Pushup x 10

Set 4) Perform the WIDEST and SAFEST (without pain) Stance you can manage x 10

Set 5 and 6) Perform Floating Pushups (Float your body 2" off the ground) x 10

***Sets 6-10 repeat the above in any other order you want.