A couple of notes about today.
1. When unracking the bench, keep the back tight by putting the shoulder blades into your back pocket and PULLING the bar out of the "J" hooks as if you are doing a straight arm pulldown.
2. The push-ups are to be done in sets of 10 instead of 20. The focus should be on the chest to the floor and full lock out. Instead of banging out twenty shitty reps. TEN AT A TIME because "Every Rep Matters"
3. The high-rep lateral raises should be done rhythmically. If you have to take a rest at the hip with the weight on your way to the 25 reps, the weight is too heavy. Lighten the load.
4. An aggressive pace throughout the training session is expected! I want to get the conditioning aspect included.
Today's Training:
AirDyne: 30 mins
Bike Commute: 27 mins
Dynamic Bench/Conditioning Bench: 20x3x50% at a high rate of turnover.
Push Ups: 20x10
DB Lateral Raise: 4x25
Rear Delt Destroyer: 1x60-40-20 x 35-25-20
Bike Commute: More like a Timed Pursuit. 24 mins. There were two guys riding ahead of me. That means we are RACING. The first one I caught had an electric motor that he wasn't really pumping that hard.
The second guy had a jump on me and was also geared up with a hybrid electric motor. This motherfucker was way hard to catch, but with a couple of daring intersections, I got him too. But MAN, I am gassed!!!