Daily Workout: Nov 20, 2018
General Warm Up
10 Min cardiovascular work @ moderate pace
2×5 PVC pipe pass through
2 x 30/30 Strict Press with Over Head Hold
take two 5 lb. dumbbells and set a timer for 30 seconds work and 30 seconds rest for 4 rounds
Then during the first 30 seconds, strict press the 5 lb dumbbells over head. This is not a race, so take your time and make sure you are getting full range of motion. during the second 30 seconds hold both dumbbells over head. make sure palms are facing forward. elbows need to be locked out.
You should complete 2 rounds of the press and 2 rounds of the hold before you rest. For the rest, take 60 seconds.
Do this 3 times
Work up to 2 sets at 3 rep @ 75% 1 RM
Take a down set
3 sets of 6 reps @ 65% 1RM
(optional for strength athletes)
heavy lock outs
You can do this one of two ways. Load a bar in a safety rack, it should be high enough that you only need to lift the bar a few inches. Then hold the weight for 15-20 seconds.
you can also have someone un-rack for you and you just hold the weight for 15-20 seconds.
Weight should be 205-255 lbs
10 Skull Crusher
10 Seated cable Lat Pull
10 Crock Row
Weight should be as heavy as it can be for 10 reps. You should be almost failing on that 10th rep.
Rest as needed
20/20 Single arm dumbbell bench press
Beginner use 15 lbs dumbbell
Intermediate use 25 lb dumbbell
Advanced use 35 lb dumbbell
20/20 Single arm KB Low bent over row. This just means to pull the KB into your hip to get your lower lat.
Cool Down 10 min cardio
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