Back to the Basics. We are starting a basic/intermediate strength cycle that will last for the month of August into the first week of September. Aside: Please share any competitions (besides Flex) you have planned that way we can discuss a game plan. If you keep quiet about it that’s on you. Just because I’m not there in the evening doesn’t mean I’m unavailable. Facetime!
Coach Joel
Monday
One Set NFT
5 Dive Bombers
5 Alt Lizard Lunge w/Rotation e/s
5 Thoracic Bridge Rotations e/s
:45 Seated Ankle Stretch
15 Seated Leg Circles e/d
30 Frog Pumps
10 Prone Bench Leg Extensions w/:3 Pause
Then…,
Db** Deficit Bulgarian Split Squats – 5s x 5r e/s @ 21X0
Then…,
Strict Press or Push Press – 5s x 3r** ← **Means next week you must add weight.
Then…,
Rx → Banded Deadlifts – 5s x 1r**
Sc → Deadlifts
Then…,
Standing Db Press – 5s x 6-8r @ 1030
Superset w/…,
Rx: Unbroken Butterfly Pull-ups x 6-10r
Sc1: Strict Pull-ups x 3-10r
Sc2: Elevated or Basic Ring Rows x 3-10r @ 1030
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