PLEASE get signed up on the app as soon as possible so we can make this transition smooth! Once you do, cancel your membership on the website OR email me at firstname.lastname@example.org and i'll take care of it for you!
Working volume again, this time focus is on upper pushing. Let's work hard but also try to keep our joints healthy so we don't derail future training. Don't forget to warm up and mobilize.
I've got a really good upper body prehab movement I do with a barbell and a band on my IG page. Shoot me a message on there and i'll link you to it! -Randy
30s FAST 30s REST x10min
This is the ULTIMATE way to build aerobic conditioning and v02 max.
B1) Plyo Push-up
B2) Band Pull-apart
C) Bench Press
9x3 @ 55% of 1rm (or 45% + light bands)
*30 sec rest
*This is SPEED work! Every set should be a cluster of 3 lightning fast reps, no pausing on the chest.
D) Seated DB 1 and 1/2 shoulder press
First push goes from the shoulder to the point of most tension, back down, then all the way up.
E1) DB Partial Swing
Go heavy, weights only need to move a little bit. These take getting used to if you're used to controlling weights and not swinging them.
E2) Face Down Incline Rear Delt Fly
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