First time? Check out the Training and Warmup Guide HERE
Today's workout should be light - most of the growth will come from compound movements - so on these accessory lifts, instead of using more weight, FOCUS on building the mind-muscle connection. SQUEEZE the muscle at the top of the movement.
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) Spoto Press
1x6 @ RPE 7
2x6 @ RPE 8
3x6 @ RPE 9
A2) Seated Rope Face Pull
6x10 demo
B1) Spider Curl
5x10 demo
B2) Tricep Cable Rope Pushdown
5x10 demo
D) Lateral Neck Flexion
3x15 demo
E) McGill Sit-up
3x12 ea side demo
DEVELOPMENT:
1. Today is the anniversary of Pearl Harbor. Post your thoughts about this event to the comments, whatever they may be...