Daily Workout: Oct 9, 2018
Upper Body day
General warm up
20/20 single arm bent over row
20 Behind head tricep extension (coffee press)
20 Reverse fly
20 Push-up (do this on an incline so you can get 20 reps in a row)
Complete in 15 min
Strict Press 1 RM
Work up as you see fit but it should look something like this
10 @ 45 lbs
5 @ 65 lbs
3 @ 75 lbs
singles until you hit PR
Complete 3 reps x 8 sets at 75% of that 1 RM number
Rest 60 seconds between sets
8×8 Bent over row @ heavy weight.
8×8 KB Bench Press (use KB in place of dumbbells, this will make the movement a bit deeper and a little more challenging. If you don’t have access to KB use dumbbells)
This means 8 reps 8 sets of movements. Superset the bent over row and KB bench press. That means you should be doing 8 reps with bent over row, then 8 reps on bench with KB.
Complete this with as little rest as possible.
100 knees to chest hanging from bar. Make sure to have scapular retraction with this.