Strength Day
A. Strict Press: 5 x 5 or Test a 1RM
B. Pull Up Program
C. Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
General Warm Up
Hit the full Joint Rotations Warm Up, then, do 3-5 min of cardio to get warm. Follow that with...
3 ROUNDS
5 PVC Overhead Squats (Hold at the bottom for a few seconds)
5-10 Sit Ups
5-10 Glute Bridges
Specific Warm Up
Simple warm up today: get a very light weight (or even no weight at all) and do 10 sloooow Strict Presses. If your shoulders are feeling ok, go ahead and gradually add weight until you get to a place where 5 reps of Strict Press will be challenging.
Workout of the Day
Strength Day
A. Strict Press: 5 x 5 or Test a 1RM
B. Pull Up Strength Program
C. Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Workout Notes
The first thing to note is that the Day 3 workout had a lot of overhead stuff in it. Personally, I tend to rest between Days 3 and 4, so these workouts would not be done back to back and I will be fine. However, if you ARE doing both of them and you do them on back to back days, it may be smart to choose a non-overhead press for today. You could accomplish the same strength day with any of the following that is comfortable and challenging for you: Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press.
IF you are a lifter with lots of options for weight (meaning, you workout in a gym) and you have enough weightlifting experience, you can feel free to test a 1 Rep Max Strict Press today. Please, please, please, if you choose this option, be careful! I’ve tweaked my back several times getting greedy on a heavy strict press. Keep it safe! If you don’t know what 1 Rep Max means, you probably shouldn’t do it : ) Your other option is to do 5 sets of 5 reps. Each set should be as challenging as possible while maintaining safe and efficient form! Rest at least 2 minutes between sets so your poor little shouldies can recover and give their all to the next set.
After you finish your pressing, jump into the Pull Up Program and complete whichever station fits your body and workout space the best. Pulling is so important!
Lastly, if you’ve got the time and energy, let’s burn it out with Ab Blaster #1. This is just for fun and a satisfying crunch, so if you want to skip it, that’s cool! If you can’t crunch, go with something from the Isometric Core Work menu: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Cool Down
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each arm
1-2min of Child’s Pose
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