Started with a set of bitch and complain.
Followed by a set of wince in pain
Ok,
DB press flat bench, we take a weight and use 30 seconds while trying to get as many reps in an allotted time frame, if I were to miss reps I would hold weight in the lowered position until time expired.
I used 65 lbs for these for four sets,
reps
15
15
12
14
Push-ups
Last week I tried weight push-ups on the ground and my elbows still shit from the Arnold were not having it.
This week pushed off the GHR machine; I did these for, four sets of 15.
Med ball throws
Lined up four balls weighing 25 35 45 60 lbs a piece, squat down explode in a chest pass fashion and throw the balls and sprint to other end and throw them back.
Yes, I said sprint, don't let the fat fool you.
OHP
Using a tsunami bar, I added a 25 on each end, and this was done as a "cluster set" take eight reps wait for 15 seconds and repeat for 5 minutes.
Two different tricep movement variations done as a cluster set as well.
Both variations were done with 12 reps, 15 seconds rest for 5 minutes.
Dumb Shit
Banded spider crawls for three sets of 6
These blow dick, trust me.