First time? Check out the Training Guide
Some shoulder, light bench, and tricep work today. Two more days of deload week and then we are back at going heavy again!
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!
A1) Wall Chest Pass
3x10 demo
A2) Burpee
3x10 demo
B) Seated Dumbbell Shoulder Press
Half-Half-Full x5x5
*Starting at the bottom, 1/2 rep + 1/2 rep + 1 full rep = 1 rep demo
C) Barbell Upright Row
4x12 w/ 1-sec hold @ top demo
D) Single-arm Dumbbell Lateral Raise
5 minutes, switching arms every 10 reps. No rest. demo
E) 4 rounds for time:
Run x400m
Kettlebell Swing x21
Pull-up x10 (or 3/4 of a max set)
F1) Cable Tricep Rope Pushdown
5x10 demo
F2) Prone Neck Extension
3x15 demo
I highly recommend getting a neck harness to make this easier and more efficient. I like this one from EliteFTS
DEVELOPMENT:
1. Try not to bring up politics at Thanksgiving (impossible!)