First time? Check out the Training Guide
This week, we will begin to add some tactical conditioning to our training. As your barbell strength and (potentially bodyweight) increase, we need to make sure that we are maintaining our overall athleticism!
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!
A) Run
1 mile for time. Excited to see what your guys' mile times are!
B) Plyo Push-up
4x5 demo
C) Bench Press
5x2 @ 85-90% of 1rm. 1-sec pause on the chest. demo
D) Push Press
4x10, building in weight each set. demo
E) Dumbbell Front Raise
4x10 w/ 1-sec hold @ top demo
F) Towel Curl
3x10, 1xMax reps demo
*Use a dumbbell or KB
G) Zottman Curl
4x10 demo
H) Decline Sit-up
Accumulate 30-60 reps depending on ability demo
DEVELOPMENT:
1. Cold shower first thing upon waking - turn the shower to the coldest setting possible and jump in. The victory comes from not hesitating, not easing your way in! You don't have to stay in long and do a full shower - I stay in until the water on my head stops making me hyperventilate. GAIN CONTROL.