01 - 01 - Upper strength + MP

Dec 16

Prep -

Leaning Shoulder CARs

5 e/s

8 e/s - position the feet as such that you can complete the set of 8 without much fuss - warm-up, not training

Overhead Med-ball Rhythmic Slams

Repeat for 2 rounds, NFT

Work -

Primary Upper Lift (bench press)

Build towards a "daily" 10 -

1 x 5 - RPE = 6-7

Rest 30-60 sec

1 x 8 - RPE = 8-9

Accessory - (regarding accessory movements; you can take the first movement and add it into your warm-up / lighter sets of your primary lifts)

Chin-up Isometric

minimum 30 sec - if you can't make it, use a band for assistance

Floor-position Db Pec flyes

1 x 10

Rest 30 sec (strict rest here)

AMRAP

High-to-low Row (banded)

12 e/s x 2

Incline Lateral Raise

10 e/s x 2

Rear-delt Row (banded)

10 e/s x 2

Josh Nelson

01 - 02 - Lower strength + MP