Week 2, day 1. Welcome to the second week of training, fellas. Great feedback in the comments and in the DM's from the first week. The more feedback I get about your guys' performance, the more I can start shoring up data to make the program better! Expect nutrition info coming soon.
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
6 yards @ 70% effort x4
10 yards @ 80% effort x4
20 yards @ 70% effort x2
B) Plyo Push-up
C) Bench Press
Using 70% of last week's heavy set of 5: Perform 5 reps, then a 15 second rest, for 5 total minutes. demo
D) Dumbbell Floor Flies OR Cable flies (if you have cables)
2x60 sec of good, clean reps. Focus on the movement, not the number of reps. demo
*If you can do more than 8 reps, add weight
F1) Banded Push-up
5xMax-5 (leave 5 in the tank) demo
F2) Banded Barbell Row
*Remember that when working with bands, it's important to lift explosively and accelerate into the band.
G1) Isometric Chest Flex
5x10-sec hold demo
G2) Neck Flexion
1. Get 30 minutes of sunlight, minimum. The more skin exposure, the better.
2. Take a cold shower BEFORE bed