Today is:
1a) BB Hang Clean press 5 sets/ 6 reps (add weight 1st 3 sets)
*** Acceleration to top!
1b) Deadlifts ***5 sets/ 6, 4, 2, 2, 8-10 (NOT to failure!)
*** Pyramid Training: Add weight/ decrease reps each set until last set where weight is decreased to starting weight.
2a) Flat DB Bench Press 4 sets/ 6-4 reps (3-1-3-1 tempo)
2b) Power PushUps OR dips 4 sets/8-10 reps
(Using Lifeline PowerPushup or have partner apply resistance;
Explode on concentric phase/slow on eccentric)
2c) Cable Overhead Dynamic Extensions 4 sets/ 10 reps
*Lifeline Gym recommended for c & d
2d) Cable Dynamic Biceps Curls SAME
*** Accelerate on concentric, step away from cable attachment to increase tension, slowly go into eccentric phase, step back towards attachment origin; repeat for reps
3a) Russian Squats 3 sets/6, 8, 10 reps (add weight each set)
* tempo of 3-1-3-1
3b)Glute Ham Good Mornings 3 sets/6 reps
davie