1-21-20 Upper body focus conditioning

Warm up
3 rounds of:

  • 10 scap push up
  • 10 banded reverse fly
  • 10 tornado's (5 each direction

Main Work

  • Bamboo bar shoulder press 5x6 *on your 5th set do an AMRAP

*for those with limited equipment

  • use a regular bar and attach mini bands with weights *on your 5th set do an AMRAP
  • if you don't have mini bands sub with straight shoulder presses 5x6

WORKOUT
complete 4 rounds of the following:

  • 40 secs banded overhead tricep extensions
  • 40 secs single arm (right) DB clean & press #45lbs
  • 40 secs single arm (left) DB clean & press #45lbs
  • 40 secs Stone to shoulder #65lbs

*allow 10secs "rest" or transition time to each movement - rest 40secs between rounds

Training notes:
banded overhead tricep extension: these are great for triceps. Attach a light band to a heavy dumbbell on the ground and sit on a box with band behind you. Another alternative is to attach the band above you and extend it.

single arm DB press: Each rep the DB needs to drop below the hips or touch the floor. 45lbs is only a recommended weight, choose one you can keep moving for 40 secs

stone to shoulder: pick up a stone to shoulder (any side) and release one arm to finish the movement.

if you don't have a heavy stone, substitute with a heavy sandbag. Clean the sandbag to the shoulder.

Don't have a stone or a sandbag? Use a heavy plate and substitute with plate ground to overheads or.... get creative and find a medium rock on your property ;))) I've done that before!

 


Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like