9.21.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up with KB Mountain (variant)
Males @ 45-55, Females @ 30-40
5-10-15-10-5
KBS +
Goblet Squat
Push-ups
Supermans
Then:
“Devil’s Dozen”
6 rounds (for QUALITY)
6x Heavy Deadlift @ 225/175 +
6x DB Man-Makers @ 2×30/20 +
60s Rest
Then:
20x BB Grip Roll-ups +
20-30s Handstand Hold (i.e. Toes-n-Nose)
2-3 sets
Then:
Cool Down

 

 

STRENGTH
3×5 Cuban Press
3×5 Bent over Reverse Flys (same DBs)
-then-
4×8
Tempo Strict Press (1 sec up, 2 sec pause, 5 sec eccentric)
*Really should be no more than 60%*
*In between each set do 8 Temp pull ups(same tempo) or ring rows
-then-
5 Rounds
5 Dips (3 sec pause at the bottom)
10 Banded Face Pulls (red band) (aim for knuckles outside the ears)
-then-
3×10 DB External rotations
PHOTOS