9-12-19 Heavy Upper Body & Challenge Workout #5

If you are following only the September "Challenge Accepted" workouts, skip the "Main Work" and move to the "CHALLENGE WORKOUT #5"

Awesome Work everyone at encouraging one another.. Keep it up! Each day find one Sister of Iron to motivate.

Video demonstrations will be posted on our instagram @garagegymbarbell_training

Log your time for "funsies"

Warm up:

3 rounds of:

  • 8 Cuban press each side with a very light weight.. stick with the light weight, the purpose it to bring bloodflow to the shoulders
  • 8 DB shoulder press
  • 8 DB front raise

Main work:
*the main work will have 3 options for those with limited equipment & beginners

Option 1)

  • Work up to a 1 rep max Incline Press from Pins
    *set your pins about 2 inch above your chest.
    *warm up with the bar for 15-20 reps, then your reps should look like this 5-5-3-3-3-1-1-1 slowing increasing weight to heavy singles

Option 2) for those with limited equipment or if you don't have safety pins or bars to attach to your rack

  • Work up to a 1 rep Max Incline Press
    *you'll need a spotter to help un-rack and re rack
    *warm up with the bar for 15-20 reps, then your reps should look like this 5-5-3-3-3-1-1-1 slowing increasing weight to heavy singles

Option 3) for beginners or those without a barbell/rack

  • DB Incline press 3x"Max Reps"
    *take a few warm up sets to find a weight you can do 8-10 reps with, then 3 rounds of Max Reps = "as many reps as possible". It's a good idea to record how many reps you get to improve on later. Video Demonstration Here.

Challenge Workout #5

Warm up to your snatch weight:

  • 4x6 starting with a barbell and adding weight each set,

Pre sprint warm up:
6 rounds of tabata 20secs work/10 secs rest:

  • jumping jacks/butt kickers/toe taps *feel free to alternate between each movement or pick one and stay with it
  • sit ups

then, complete the following:

  • 10- 100m sprints
  • 50- Power Snatches 55lbs/65lb/85lb

Training notes:
Sprints: Warm up well before sprinting. You could do a few light 100m jogs before starting. Your sprints can be done on the sidewalk, at a park, or on a treadmill. Sprint 100m ( then walk back to starting position..allow for 90 secs rest in between each sprint). Your sprints should be fast and with power. If injury or ability prevents you from sprinting, substitute with rowing or bike.

after 10 rounds of sprints, immediately go into your snatches.

Snatches: keep your snatch weight at a proficient weight that you can get through 10 reps before resting. Substitute single arm DB power snatches 25 reps each arm if needed. Video Demonstrations of Power Snatch Here or DB Power Snatch Here

Scaling down the rounds: scale the sprint rounds to 5 and the snatches to 30. It’s important to train at an intensity that is right for your body. Completing the workout is the goal not over reaching to a point of no return. 


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