Monday, 2/28/22

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First time? Check out the Training Guide <---Here

A) 100m sprint

4 sets w/ 1 min recovery

B) Bench Press

2x8
1x Max reps

@72% of 1rm

C) Barbell Complex

Barbell Complex:

3 sets, all with the same weight:

Upright Row x10
Shoulder Press x10

RPE 9 (you should be 1 rep shy of failure)

D1) Zercher Shrug

6x5 demo

D2) 4-way Deadbug

6x5 nice and slow like in the video demo

E) DB Lateral Raise

3x10 w/ same weight, then 1 set " down the rack" - perform one big drop set of max reps with every weight from the one you used for the 3x10 all the way down to the lightest weight available. Then pick up two small pebbles off the ground and use those. Then chop your arms off.

F) Neck Flexion

4x12 demo

DEVELOPMENT:

1. If you haven't signed up on the app yet, please do so here!