Tuesday, February 14, 2012

A. HSPU or Press - You are considered a beginner if you do not have a full push-up.

Beginners do Press: 5, 5, 5 @ 32x2

Intermediate: 10 sec eccentric hspu x 4 sets; rest 2 min. Use a spotter if necessary.

Advanced: 1-5 reps hspu x 4 sets; rest 2 min.

Still too easy? 1-5 reps ring hspu on parallettes x 4 sets; rest 2 min.

B. 10 good mornings @ 4222 35/45 lbs

rest 30 sec

1-3 wall walks AFAP with control

rest 1 min.

4 sets

C. DB external rotations (elbow on knee) @ 5122 8 reps x 3 sets; rest 1 min. By the 7th rep your shoulders should be burning.