First time? Check out the Training Guide
Week 1, day 4. This is where you'll begin to see some movement patterns repeated in this cyclical style of training. Today's workout will be similar to Monday's in that it will focus heavily on upper body pressing.
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) Plyo Push-up to Plate
B) Plate Pinch Press
C) Pin Press
6x1 @ 70% 1rm bench, 1 min rest between sets demo
D1) Single-arm Dumbbell Row
5x10 HEAVY each arm (use straps if ya got em) demo
D2) Decline Push-up
E) Towel Pull-up
4xMax-2 (leave 2 in the tank each set) demo
F) Single-arm Dumbbell Carry
2x1 min of walking each arm. The goal here is to not lean away from the weight. Imagine a camera filming you but it can't see your hands. It shouldn't be obvious that you're carrying something. demo
G) Neck Flexion
AM) Cold shower, 10-60 seconds NO HESITATION getting in = victory
PM) 10 minutes of stretching. Recommendations:
Lacrosse Ball Piriformis Release
If you're enjoying the program, tell your friends about it! The more guys we have on here, the bigger the community gets! Excited to start this journey with you guys!