free week - session 2.
Upper Max Effort
Prep -
Standing Shoulder Rotations
8 / 8 x 1
Prone Single-arm Rotations
5 / 5 x 2 - weight them if you would like
Shoulder Ir/Er Rotations
15 / 15 x 2
Inch-worm + Push-ups
5 x 2 - slow reps, focusing on the movement of the scapula
Work -
Bench Press - regular or incline
Build towards a max 10
1 x 5 - 1 x 8
+
Dual Db Overhead Isometric
45-60 sec x 1 - warm-up weight
30-45 sec x 2 - near max weight for time limit
*rest to full recovery between bench press + overhead Isometric sets
Neutral-grip Pull-up Isometric
30 sec x 2
*if 30 sec is easy, add weight, if you can’t perform bodyweight, use band-assistance.
+
Y-raise Isometric
30 sec x 2 - add load but keep the hands at or above the head, relax the neck
Powell Raise - thumb in
8 / 8 x 2 - do not use momentum
Regular / Bench Dips
5 - 5 - 5 -5 - cluster sets
*rest 20 sec between cluster sets. If you can’t perform regular dips bodyweight, use assistance.
Incline Lateral Raises
10 / 10 x 2 - 3 sec lower - keep the Db off of the hip