Tuesday, September 26
Week 1 Day 2
I hope you all had a great first day. The time domains may take some getting used to, but keep things moving smoothly and efficiently and they'll become second nature.
Minutes 0-3: Get you heart rate up (aka warm up)
Minutes 3-7: Mobilize today’s primary muscles (chest, lower back)
Minutes 7-22: Work to a heavy single in the BENCH PRESS. Use a good spotter!
https://www.youtube.com/watch?v=XSza8hVTlmM [bench technique]
Minutes 22-40: Work to a heavy 3 reps in the DEADLIFT. Keep form pristine (back straight)
[https://www.youtube.com/watch?v=op9kVnSso6Q [deadlift technique]
Minutes 40-48: ROW or BIKE: 3 rounds of 2 min ON, 1 min rest. Go for max calories or max distance during each ON. Go hard. Record each round score and then the total score at the end.
[https://www.youtube.com/watch?v=zQ82RYIFLN8] [rowing technique]
Leave the gym