Daily Workout: May 8, 2018
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
25 Pull- Up
Break reps into sets as you see fit. *remember to do negative Pull-Ups or incline the Push-Ups if unable to complete proper form in the movements.
Dumbbell Bench Press
Dumbbell Strict Press
Dumbbell Bent Over Row (both arms at the same time)
Do 10 reps of each movement, then 9, and so on.
Do not go up or down in weight and rest as little as possible. This should be a continuous set.
Use weight that allows you to have proper form, but that is heavy around rep 9 and 10. Remember that the reps decrease so if you start too light, it will become too easy by the end. If you are at failure by rep 9 or 10, that weight is too heavy.
5 Min Max Plank Pull. Set a timer for 5 min and complete as many reps as possible.
5 Min Max Push-Up. Set a timer for 5 min and complete as many reps as possible.
5 Min Plank
10 min Row @ Easy Pace