Friday is another fun upper body ass kicking, so get ready for it. I want you to warm up as needed and hit some heavy doubles in the press. From there we have some pre-plyo conditioning work with explosive push ups and static holds. Then we get to the plyo work that has vertical pulls, push ups and dips. Try to crush it as always. Then I have hammer time coming back for another appearance because "there was a fire fight!". If you don't know the reference or the movie, punch yourself a few times in the gut and watch the clip.
Inch Worm Hands Only – 10 reps
Pillar to Plank Press Up – 10 reps
empty bar Strict Press – 10 reps
Warm up those shoulders and get ready for to press heavy doubles.
PA 1 & PA 2
Strict Press 2 RM, 1 x max reps @ 80% of 2 RM
We hit those clusters last week, so you should have an idea of what you want to hit for a double rep max. Once you find it, I want one set of max reps @ 80% of that heavy double. How many sets should you take to get up to your 2 RM? 4-6 sets. When doing heavy on press, I find 4-6 sets gets me right where I need to be.
Depth Push Ups to Explosive Rebound Up - 4 reps
10 sec Handstand hold + 3 sec controlled eccentric HSPU
Take 90 seconds rest between sets. I wanted to pull the explosive rebound push ups out of plyo work as I believe them to be very important for power. Make sure you are good and warmed up before attempting these. The static hold in the overhead position is just to make sure your shoulders are strong and stable.
Complete as many sets of the following as possible in 12 minutes:
Strict Pull Ups - 5 reps
Deficit Push Ups – 10 reps
Parallel Bar Dips – 10 reps
For this...we are getting some volume with the pull ups, deficit push ups and dips. Think about getting those hands to your chest on each movement if you can. Try to hammer this out. We are not adding EMS to it today.
Hammer Curls – 10 reps
Lateral Banded Side Shoulder Raise RT – 30 second hold + 15 reps
Lateral Banded Side Shoulder Raise LT – 30 second hold + 15 reps
We had some much fun with “hammer time” last week, that I am bringing it back for another. I find supersetting it with the shoulder work makes for a happy day.
EXTRA CREDIT: COMPEX
Calves | Standing | Dynamic | Strength Protocol | Level 3 | Intensity: As much as you can tolerate
We are using the resistance protocol on the calves. Do this from a standing position with the calves stretched; put the Compex on level 3 with no warm up is needed and crank the unit up as high as you can tolerate.
Set the protocol and get it where it is firing. When the program is on, I want you doing standing calve raises. When the program hits rest or off, rest with the calves in the stretched position. You can use a wood block or angle or stack a few plates so you can get the stretch. Continue till the program hits ~9 minute mark and the on/off stops and are left with the activation or constant buzzing.
Use the following code for 10% off:
As always, if you have any question on the Compex and EMS, hit me up in the forums about it. I will answer any questions you might have.