Thu 4/26/18 : Back W/ Chest : Stability & Endurance

Equipment Needed: Bench, Heavy (Hammer Press, Bench Press), Medium (Plank Row, SA Bent Row With Hold), Light (Palms Facing Away Chest Fly, Reverse Fly)
*Pull-Up Setup
3 Rounds = (6:40 min)
*give numbers 1-3 when leaving cardio to stagger starting point
  • 1. Narrow to Wide Pull-Ups x 40 sec (pull-up setup)
  • (5 sec transition)
  • 2. Plank Row x 40 sec (Med DBS)
  • (5 sec transition)
  • 3. Close Grip Bench Press x 40 sec (Heavy DBS)
  • (5 sec transition)
1 Round = 2 min
  • Push-Ups x 1 min
  • High/Middle/Low Plank Hold x 30/20/10 sec
3 Rounds = 6 min
  • SA Bent Row With Hold (while rowing on one side, hold at top of row on other) (med DB) x 30 sec
  • Other Side (Med DB)x 30 sec
  • Hammer Press (https://www.youtube.com/watch?v=rR44yV2m9G8) (Heavy DB) x 30 sec
  • Bench Press (Heavy DB) x 30 sec
1 Round = 2 min
  • Push-Ups x 1 min
  • High/Middle/Low Plank Hold x 30/20/10 sec
Ladder = 5 min x12,10, 8, 6, 4, 2…
*have them grab the light weights before this series
2018-04-26T03:15:03+00:00

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