Upper body warm-up
Ballistic Bench Press:
1x10 empty bar (non-ballistic warm-up)
2x3 95lbs
6x3 115lbs
6x3 125lbs
Push/Pull Superset:
3x8 dips
3x8 pull-ups*
Deltoid Triad (2x20lbs all)
3x10 rear delt flies
3x10 lateral raises
3x10 front raises
Elbow flexion:
3x8 45lb Strict curl**
Core stability:
3x4 T-bar+45lbs Landmine rotations
2x6 95lbs Suitcase deadlifts
9:00 HIIT bike
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Pull-ups, last set failed at 5. I didn't up the weight on the Strict curls because last time I did it, I had to cheat the last two reps of each set. This time was much better, but I cheated the last rep. The core stability addition is pretty much awesome and my obliques are pretty fried right now. As far as ESD goes, the HIIT was pretty killer since it's been so long. I also REALLY pushed the "on" intervals more than I ever have before, so that also went into it. Ran out of fire before the last minute. This'll be a slow and gradual thing to get back to my former endurance.
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