Strength Day
Strict Press: 4 x 8
Then…
3 SETS - NOT FOR TIME
10 Bicep Curls
10 Lunges (Weighted if Possible)
10 Strict Toes to Bar
General Warm Up
3-5min of easy cardio, followed by a short and sweet…
3 ROUNDS
5-10 Bodyweight Rows
5-10 Push Ups
10 Sit Ups
:30 of Pose Running Drills
Specific Warm Up
Usual Strength Day Prep! That means start by preparing the main lift of the day, in this case the Strict Press. Do about 3 sets of 5, starting very light and progressing in weight until you are at the weight you’d like to use for the working sets. Then complete your 4 sets of 8 reps.
When that is complete, switch gears and warm up the movements in the circuit. Test each of them out, find a good weight and/or modification and then get after it!
Workout of the Day
Strength Day
Strict Press: 4 x 8
Then…
3-4 SETS - NOT FOR TIME
10 Bicep Curls
20 Lunges (Weighted if Possible)
10 Strict Toes To Bar
Workout Notes
Oh, Strict Press. Why do you humble me so? Today’s goal is to give everything you’ve got to your 4 sets of 8 Strict Presses. Make sure you rest 2-3min between sets for those poor shoulders. They need lots of time to come back! After the big 4 sets of presses, take the 3-4 sets of the circuit (Curl, lunge, TTB) at whatever pace you’d like.
Strict Press Modifications
Any press will do today, and in fact, after yesterday’s wall balls you may actually be looking to press horizontally as opposed to vertically. Here’s the full menu of pressing options: Strict Press, Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press.
Bicep Curl Modifications
Depending on the weights available to you, you may have to alter the rep count here, but that’s cool! The video shows lots of variations but feel free to use your own or do any pulling motion you’d like.
Lunge Modifications
Any single leg movement will do here. Lunges with or without weight, Step Ups, Split Squats, or Pistol Squats!
Strict Toes to Bar Modifications
Any crunching movement will do, but if possible, I’d love for you to work on the grip strength and body awareness that comes along with the hanging variations found in the Toes to Bar video. However, if you don’t have that kind of thing at your disposal, you can use Sit Ups, V-Ups, any crunching variation you like, or your toughest Plank Variation.
Optional Accessory Work
None! The above is a complete sesh!
Cool Down
1-2min of Triceps Stretch on Each Side
1-2min of Saddle Pose
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