Algiz Black athlete Jason Guinn hitting 500lb x5 for yesterday's 5rm back squat. Monstrous!
First time? Check out the Training Guide <--- Here
A1) Med Ball Plyo Push-up
*The smaller the ball, the more ROM you'll experience. Work with what you've got!
A2) Plyo Pull-up
*If you can't do pull-ups very well, we recommend using this time to perform 6x2 chin-up negatives.
8x8, add weight if possible demo
*Lean into these. Don't try to stay straight up and down, lest you compromise your shoulder!
C) Low Incline Swiss Bar Bench Press
5x10 w/ 60-sec rest between sets demo
*The guy in the video isn't using an incline bench, but you should. The bench should be approximately 15-25 degrees inclined.
*If you don't have a Swiss bar, use dumbbells with a neutral grip.
*Pause for 1 second at the top of each rep and try to squeeze your elbows in. Another thing that will help you hit the upper pecs better is lifting your head off the bench.
D) Low To High Cable Fly
10-15-20-25, decreasing weight each set. demo
E1) Dumbbell Wrist Rotation
E2) Tricep V-Bar Pushdown
F) Hollow Rock
30 seconds on, 30 seconds off x 10 min demo
*Modified version if you're having trouble with these can be found here.
1. Are you satisfied with your 5-rep maxes so far? What are you hoping to hit on deadlifts on Monday?