Garage Gym Barbell 12-12 Dynamic Effort Upper
Warm up1) 5min of: 5 burpees *scale to inch worms if needed 8 kettlebell swings 8 air squats Strength 1) Bench 6x6x70%+10lbs 2) Then: 2x20 dumbbell bench press (for speed) 3) Then 3 rounds of: 8 wide grip pull ups...
Garage Gym Barbell Friday 12-1-17 Max Effort Upper Body
WARM UP 4 rounds of: ball slams tricep skull crushers STRENGTH WORK 1) ME floor press *make sure touch elbows to soft matt on floor 2) Then 2 sets of 15 dumbbell floor press 3) Then 3 rounds of: 15...
Friday 11-23 Max Effort Upper
Warm up: reverse hyper for back triceps abs Strength work: 1) ME Board Press (use 1 board) 2) 3 rounds of: max effort reps wide grip bench *light weight- squeeze scaps together to "break the bar" 12-15 barbell rows 8...
TUESDAY 11-13 Upper workout
1) Bench 5x5x65%, then work up to a 2rep max 2) then 5 rounds of: 30 secs: skull crusher 10 secs: rest 30 secs: kettlebell high pull 10 secs: rest 30 secs: inverted pull up 10 secs: rest 30 secs:...
Friday Upper Body
Friday Upper Body 1) M/E Bench from pins, then 3x3-5x65% 2) 6 rounds of : 6 power cleans 6 push press 6 push ups 3) 4 rounds of 20/10 no rest 20 secs: lower ab crunch 10 secs: slow side...
Friday's Upper Body Workout
FRIDAY'S Work: 1) Bench 3x3x75% 2) Then 3 rounds of: 10-12 dumbbell chest flys 10-12 hammer curls 10-12 rear delt flys 3) Then 6-8 rounds of 40 secs work/20 secs rest: barbell or dumbbell clean & press plank w/leg side...