Sunday, July 19
Strength Session
This one is a “Rebuild” class with no cardio today. Just strength work!
Emphasize the tempo!!
Warm-Up
3 Sets
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
Band Pull Aparts x 15 reps
Strength Supersets (3 sets of each, rest as needed. Finish A, then go to B, then C)
A1) Supine Toe to Bar: 31X0; 10-12reps;
A2) Pendlay Row: 30X1; 10-12reps; rest 75sec
B1) Strict Bar Dips: 2020; 10-12reps; rest 75sec
B2) :45 Continuous Farmer Carry (Heavy!)
C1) Dumbbell Bicep Curl: 40X1;
8-10reps; rest 75sec
C2) Barbell Hip Thrust: 20X2; 8-10reps; rest
75sec
Mobility
Banded Shoulder Work
Pigeon