UPPER
1. Scraping/ cupping
2. Mini band pull aparts 100- lateral raise 5lbs
3. Tsunami hanging plate press- 6x fail
4. Shrug death 1 round
5. Upper body reverse hyper - 4x 20
6. Banded upright Dick Hartzel rows 3x30
7. Sled strap tri pushdown s- 10x 10
8. Supinating DB curls- 3x15
Using Vinny Dizenzo' cue 'protect you pits' is helping the pressing feel a lot better!
HEAVY LOWER
1. RPR/ tempering
2. Reverse hyper 2x20
3. Pin 3 pull- up to 5 plates. Not max effort. Working up slowly how much weight I have in my hands. This was harder than it should have been and I was able to tell what I need to work on from here. Next time I pull in 3 weeks or so we’ll go 5.5-6 plates.
4. Snatch grip pin 3 pull 3x5- stealing some Mohawk method from @ant_toe and slowing down my supplemental lift. 3.5 plates smoked me lol.
5. Rev hypers w neck harness- 4x 20- lock your knees and pull your toes up and these are way harder.
6. Hanging leg raise- 4x25
UPPER
First day of school upper training
1. Lateral raises- 100 reps
2. Tsunami bar hanging weight press- 6x fail(ish)
3. Banded dB bench- 3x 12 ish
4. DB roll backs 6x fail-ish
5. Upside down bar pulldowns - 6x 10- all reps paused on chest
6. Hammer curl x fail super set w RG pushdown/ CG pushdown x fail - 5 rounds
7. Yoke bar RDL seesaw - 4 sets
SPEED LOWER
1. RPR/ tempering
2. Rev hyper 2x20
3. Front harness speed squat vs lights- 10x2
4. Snatch grip pin 3 pull- 10x2
5. Back ext-slow- 40,30,25,20
6. GHR- 4x fail
7. Inverted Supinating row - pause/ slow ecc- 5x fail
8. Straight leg GHR sit up 4 x fail- slow
- front harness kicked my ass
- need to do more GHR sit-ups