Shoulders, Triceps, Biceps
Alternate DB Presses
3 sets
Double Laterals (Bent/Side)
2 Sets
Triple Laterals (Bent/Side/Front)
1 Set
Close Grip Bench Press (with chains) superset with Barbell Curls (with mini band)
3 sets
Band Pressdowns (60 reps) superset with Band Facepulls (20 reps)
3 sets
4 rounds of 5 reps of each of the following:
Front Plate Raise
Plate Curls
Plate French Press
Strength:
Overhead Press
65% x 5
75% x 5
85% x 5+
GPP:
On the minute:
Complete 5 burpees and perform max rep Anyway Overhead Presses on the minute.
The goal is to complete 50 total Presses.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many presses as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep presses and so on until you reach 50 total presses. Post total time to comments.
Required Reading:
A Surefire Way to Save the Human Race
China’s Dating Shows – For Love or Money?
Hamstrings, Back, Biceps
Stiff-legged Deadlift (on 45 pound bumper)
5 Sets of 10
Band Leg Curls
3 Sets of 10
Bent Barbell Rows (Close Grip)
5 Sets of 10
Pullup Cluster (3 Wide Grip Pull-Ups, 3 Narrow Grip Chin-Ups, 3 Towel Pull-Ups) Superset with Seated Cable Rows
3 Sets
Close Grip Chin-Ups
3 Rounds of 5-3-1 Reps
Leaning Barbell Curls
3 Sets of 10
Strength:
Deadlift
65% x 5
75% x 5
85% x 5+
GPP:
3 Minute AMRAP
3 Thrusters (95/65)
7 Pull-Ups
Rest 5 Minutes, then…
3 Minute AMRAP
3 Deadlifts (185/125)
7 Handstand Push-Ups
Required Reading:
The Anosognosic’s Dilemma
Where is Your Pull-Up God on PR Friday?
Shoulders, Chest, Triceps
Double Lateral Raises (side + bent)
3 sets of 10 + 10
Drop Set of Side Laterals
Drop Set of Bent Laterals
Bench Press superset with Dips
3 sets
French Press superset with JM Press
3 sets
Band Pressdowns x 60 superset with Band Facepulls x 20
3 sets
1 set of Band Hammer Curls x 60
Strength:
Bench Press
65% x 5
75% x 5
85% x 5+
GPP:
5 Minute AMRAP
5 Sit-Ups
5 Squats
5 Push-Ups
Rest 5 Minutes, then…
3 Minute AMRAP
3 Clapping Push-Ups
3 Jumping Squats
Required Reading:
A Business Journalist Turned Anti-Banker
The X-Factor When Hiring
Rest Day
Required Reading:
Loss Completes France’s Dishonor
In Law Schools, Grades Go Up, Just Like That
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