UPPER BODY PUSH/PULL – MAX EFFORT
WORKOUT
Strength A – 8 Sets
- Pin Press
Work to a 3 rep max (3RM). Set your pins or spotter arms about 6″ above your chest.- Set 1 x 20 (Medium)
- Sets 2-3 x 10 (Medium+)
- Sets 4-5 x 6 (Heavy)
- Sets 6-8 x 3 (As heavy as possible)
- Close Grip Chin-up x 5
Use band to assist if needed.
Movement Circuit – 4 Rounds
60-90 seconds REST in between rounds
- Glute Bridge Single Arm DB Chest Press x 8-10 (each arm / Medium+)
- Single Arm Chest Support Rows x 8-10 (Medium+)
- Rolling Tricep Extensions x 8-10 (Medium)
- Knee Lifts x 8-10 (Weighted if possible)
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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