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09.01.20 WORKOUT




Not sure of how to do a movement? Click on the movement to find out how.

Not able to do a movement listed? Click on the Movement Options videos.


MOVEMENT FOCUS: CHEST/TRICEPS (Day 2)

(Essentials)

3 sets:

- 10-15 dumbbell floor presses

- 10-15 lightweight DB fly

Take note of how strong your chest and triceps feel and whether you feel either one correcting for the other.

(Full Gym)

3 sets:

- 10-15 barbell bench press

- 10-15 lightweight DB fly

Take note of how strong your chest and triceps feel and whether you feel either one correcting for the other.

WORKOUT

Repeat the cycle for 14 minutes:

- 10 alternating pistol squat (light volume)

- 8 pushup (light volume)

- 6 barbell push jerk or DB push jerk (heavy weight, light volume)

- 1 muscle up or strict pullup

Goal RPE: 7-9

Movement Options Videos: Pistol Squat, Pushup, Strict Pullup

REFLECTION: FUTURE SELF

Imagine you are your future self 10 years down the line. What advice would you give yourself now?