UPPER BODY PUSH/PULL – MAX EFFORT
WORKOUT
Strength A – 6 Sets
- Close Grip BB Floor Press
Work to a 3 rep max (3RM). As best you can, work the 4-2-1 Tempo. 4 second descent (eccentric), 2 second hold at the bottom, 1 second press up (concentric).- Set 1 x 20 (Medium)
- Sets 2-3 x 10 (Medium+)
- Sets 4-6 x 6 (Heavy)
- Band Lat Pulldown x 15
Movement Circuit – 4 Rounds
60-90 seconds REST in between rounds
- Bar Dips x 8-10
Alt: Bench Dips - Iso Chest Support Rows x 10 (each arm / Medium+)
- Incline Tate Press x 12-15 (Medium)
- DB Hammer Curls 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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