Thursday, April 29, 2021

A. Push Press

cluster; 3.2.1 x 4-5 sets

3 reps / reack for :10 / 2 reps / rest for :10 / 1 rep

rest :90

add weight and do it again... etc...

B1. Straight BB 21's

7 down to half way

7 half way to all the way up

7 full

B2. Bench Dips iso burn out [hitting this again]

8 reps / hold :08 / x 3 x 3

I want you to move nice and slow putting all the tension on the triceps when you are setup with your hands on benches. Bend your knees a bit and get your chest up and torso as vertical as possible. As we drop the chest down, this becomes too chest-centric and it loses its efficacy as a triceps builder. Slow and controlled, shallow reps here. I almost want a pseudo iso-hold with the triceps.

C. Workout

cardio blood and tears

every 10:00 for 2 rounds @ 90% effort [if you have time do 3 rounds]

500m row

1K bike

450m run