Thursday, 11/25/21

spetznaz

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!)