Wednesday, February 13th, 2013
Squat Intense + Single Leg/Upper Body Pull + Scap/Core
A. Front Squat @ 20×1, 6-8 reps x 3 sets, rest 2-3 minutes between sets.
B1. Partner Banded Resistance Lateral Lunges @ 11×1, 8-10 reps/each leg x 3 sets, rest 1 minute.
Video on YouTube Channel and Webpage
B2. Strict Pull-Up Variation Cluster, 5.5.5 x 3 sets, rest 15 seconds between clusters, rest 1:30.
Pull Up Variation means you switch grips every cluster, meaning the first 5 you do supinated, then rest 15 seconds, then perform 5 repetitions at pronated, then rest 15 seconds, then perform 5 mix grip pull ups, then rest.
People who cannot strict pull ups will perform Negative Pull Ups or Weighted Negative Pull Ups and Bicep Curls. So 3-4 reps of Negative Pull Ups, and then Bicep Curls, 10-12 reps x 3 sets.
C1. DB External Rotations @ 40×1, 8-10 reps/each arm x 3 sets, rest 1 minute.
C2. Knees to Elbows, 8-10 reps x 3 sets, rest 1 minute.
If people cannot perform these, you will be performing anchored sit ups, 20 reps x 3 sets, rest 1 minute.