Getting told what to do by someone who knows what they're doing. I've always liked to implement a day of extra accessories/GPP in my training program. Instead of adding on more to my plate, I'm leaning on an expert that knows what he is doing. He's worked under Todd Hammer and is one of the nicest guys to talk to. Today, I told CJ I need more back, bicep, tricep and some hamstring work. Nailed it.
3 rounds:
ISO Back extension with row 10
Mcgill sit up 10
Iron cross 10
3 rounds:
Resistance sit ups 10/8/6
Banded row alternating, row, and hold
i, y, t, w incline raises
3 rounds:
Manual bicep x tricep 2 x 20
1 round:
Tyson abs 20,18,16,14,12,10,8,6,4,2 punches
[youtube=https://www.youtube.com/watch?v=MKN9nA6cYac]