Work, this is a day of work. Constantly moving and pushing.
Speed Press with purple mini
24kg/3 R
24kg/3 L
8 sets R, then L all on the 30 sec mark with pause in pack and explode thru.
Weighted pull-up
20kg/2x5
Superset
JM press for triceps
115lbs/10x5
This really crushed the long and medial head of tricep. First time and loved it. Need a break from ring dip and this has a more direct effect on tri
Double Clean
28/3
36/3x3
Superset
Double squat
28/3
36/3x3
Clubbell shield
15/20/20
25/12/12
35/10/10
Core:
Front lever off floor:
Triples x 3
Superset
Hollow body rock: 15x3
Accessory. 3 sets
Rotator cuff doors, scarecrow, lateral and rear delt, bicep.
2 comments:
Nice. approve of the JM press great for the tri's just watch the tri insertion after a bit. I assume the presses moved fast?
Yes, fast and felt better than last week. I held rack a tad longer as well. The JM was a bit modified but crushed the triceps and in the best way. Skullcrusher which I tried first hit the insertion so I modified and boom, tris were happy and no pain or elbow/insertion issues.
Lots of good work today plus a full rollout, stretch prior. Nice tricking work today
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