First time? Check out the Training Guide
This is it, guys. Last workout of your deload week. Next week we hit it hard and with a vengeance. Things are going to get heavy!
A) Run
1/4 mile @ 75% pace
*Rest 2 min
1/2 mile @ 90% pace
*We did this set last Friday, but with a 3-minute rest between the 1/4 mile and the 1/2 mile. This week, your rest is shorter, so you're getting less recovery time.
B) Plyo Push-up
6x3
*Rest 30 sec between sets
C1) Dumbbell Bench Press
10x5 w/ SLOW, 5-sec descent
C2) Incline Dumbbell Seal Row
10x10
*Get a good rhythm going between transitioning from the dumbbell bench press to the seal rows and back. Try to minimize your rest time today, even if weight takes a hit.
D) Rolling DB Tricep Extension
4x10
*Do these on a decline bench if you have one
E) Weighted Neck Flexion
4x15
DEVELOPMENT:
1. https://www.youtube.com/watch?v=C8pEEvKfh-c&list=PLyQPYcHuaY8L7hmWsdNkdq3LhCPUA-7dw