Meathead Monday

We decided to go old school again today. We like to throw in a little bit of everything.  

Here you go:

Warm-up: 

20 Alternating Lunges

15 Air Squats

15 Push-ups

30 Lateral Jumps

30 Front-Back Jumps

Strength: Circuit 1 

20-15-12-10-5-8-16

Bench Press

Lat Pull-down

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 2

DB Incline Press 4 x 12-15

DB One Arm Row 4 x 10-12

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 3

Machine Fly's 4 x 10

Low Cable Row 4 x 10

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Note: Adhere to the rest periods as prescribed to keep the intensity of this workout where it needs to be.

Old School (Upper Body Strength)

I decided I wanted to take Mike through one of my old school workouts that I saw a lot of success on. Sometimes you just need a little change of pace, and this definitely was a great stimulus.

Mobility:

PVC Shoulder Dislocator x 10

Wall Slide x 10

Quadruped T- Rotation x 8 (Each Side)

Warm-Up: 3 Rounds 

(Rest 20s between exercises)

Plyometric Push-up x 3

Pushup to T- Rotation x 5

Prone Scaption x 8

Strength: Bench Press (3 x 3) 

(Wendler Week 2, cycle 2)

(Rest 3–5 minutes between WORK sets)

70% x 3 +5lbs

80% x 3 +5lbs

90% x 3 +5lbs

-Percentages based off of 90% of your (1RM) PLUS 5lbs (ex. if your max Bench Press is 225#, your percentages will be based off of 90% of 225# + 5lbs (205# + 5lbs).

B.) Weighted Chin-up 

1 x 8 (BW) 

4 x 6 (Weighted) 

C.) Weighted Dips 

1 x 10 (BW) 

4 x 8 (Weighted) 

D.) Strict Press 

4 x 10 

(Superset)

E1.) Hammer Curls 3 x 10 

E2.) Med Ball Clench Pushups 3 x 10