Friday, 1/14/21

gaston

First time? Check out the Training Guide

Good morning my fellow neo-Gastonists. Let's fire up the guns.

A) Run or Row

1 min max effort

1 min 50% effort
x5 (10 min)

B) Plyo Push-up

6x3

demo

*Rest 30 sec between sets

C1) Incline Dumbbell Bench Press

6x8

demo

*Bring your head off the bench to engage upper pecs better.

C2) Incline Dumbbell Seal Row

6x10

demo

*Get a good rhythm going between transitioning from the incline press to the seal rows and back. Try to minimize your rest time today, even if weight takes a hit.

D1) Sir Charles Lateral Raise

3x10

demo

D2) Floor Dumbbell Pullover

2x1 min of reps

demo

E) Decline Sit-up

Accumulate 50 reps in as few sets as possible

demo

DEVELOPMENT:

1. 10 second - 1 min Cold shower first thing upon waking. As cold as you can get it. NO HESITATION GETTING IN!

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