Tuesday, 2/1/22

algizpriest

Welcome to the new block of training, fellas. If you just joined up, hit me up with any questions. Yesterday's post contains a more detailed explanation of what the goals of this training block are!

First time? Check out the Training and Warmup Guide HERE

A) Plyo Push-up

7x2 demo

*30s rest between sets

B) Bench Press

Using approximately 70% of your 1-rep max:

5 reps every minute, on the minute, for 7 minutes.

C1) Sumo Romanian Deadlift

3x8 @ 50% 1rm deadlift

demo

C2) Kettlebell Swing

3x15 (35-53lb)

demo

D) Cable Fly (high to low aka decline)

4x12 w/ slow, 5-sec eccentric

demo

E1) Incline Dumbbell Curl

5x10

demo

E2) Incline Dumbbell Skull Crusher

5x10

demo

DEVELOPMENT:

1. "Every minute on the minute" aka EMOM work is great for building stamina within a given percentage range. Use these to find out where your recovery is weak. If this was a struggle for you, we need to work on stamina (aka endurance) of that movement pattern.