Tuesday, 12/7/21

pearl harbor

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


1. Today is the anniversary of Pearl Harbor. Post your thoughts about this event to the comments, whatever they may be...

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