Daily Workout: August 3, 2018
Upper Body Work
General Warm Up
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)
3×5 PVC Pipe Pass Through, slow and controlled
2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.
Two sets, Rest 60sec between each set
8×8 Dumbbell Bench Press @ 75% 1RM
-This means 8 reps for 8 working sets. (working sets means that you can take a few sets lighter weight, but they don’t count until you are at the appropriate weight) If you do not know what your 1RM is, use a weight that you can get 8 reps with, with proper form, but that is challenging.
60 Sec Rest between sets
10 Bent Over Row
10 dumbbell Fly (arms slightly bent)
10/10 Tricep Kick Backs (you can do them both at the same time if you are able to do that)
10 Seated Strict Press
Super set all the movements
Rest as needed
10-1 Ball Slam- Hell style
10 Ball Slam
Then hold the ball overhead for the same amount of time it took you to complete the 10 ball slam
Right into 9 Ball Slam, then hold the ball overhead for the same amount of time it took to complete the 9 reps.
Do this going all the way down to 1 rep. You don’t ever set the ball down. You go between ball slams and overhead holds.
10 Min Cool down Cardio @ easy pace