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Day one Warm-up – 3 Rounds (0-10/15) 15 Push ups / 20 Sit ups / 25 Air Squats Conjugate Upper Week 6 A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35) B) Db Bench Press 2×15 (35-40) C1) Tate Press 2×10 C2) DB Roll Backs 2×10 C3) DB Row 2×10 c’s […]
Day one EA Warm-up – Skip for Mono. (0-15) Conjugate Upper Week 5 A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35) B) Db Bench Press 2×15 (35-40) C1) Tate Press 2×10 C2) DB Roll Backs 2×10 C3) DB Row 2×10 c’s (40-55) Buy out – 2 min frog stretch Day […]
Monday Warm-up – 3 Rounds (0-10) 10 Scorpions / 10 Bird Dogs / 10 Hollow Rocks / 10 Push-ups Mobility- Foam roll tspine and lats (10-15) Conjugate Upper Week 4 A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35) B) Db Bench Press 2×15 (35-40) C1) Tate Press 2×10 C2) DB […]
Monday Warm-up – 3 Rounds (0-10) 10 Banded Pull Aparts / 15 Push-ups / 20 Sit-ups / 25 Air Squats Conjugate Upper – Week 3!! A) Strict Press 5-5-3-3-2-2-1 (10-30) B) Seated DB Press 2×15 (30-40) C1) JM BB Press 2×10 (40-50) C2) Box/Bench Dips 2×10 D1) Barbell Row 3×10 (50-60) D2) Gymnastics Crunch 3×20 […]
Conjugate week #2 Monday Warm up – 50 Push-up + 50 Sit-up (0-10) Mobility – Banded Tricep + Self Hug A) Strict Press – 5-5-3-3-2-2-1 (10-30) B) Seated DB Press – 2×15 (30-40) C1) Barbell JM Press 2×10 (C’s 40-50) C2) Box/Bench Dips 2×10 D1) Barbell Row 2×10 (D’s 50-60) D2) Gymnastics Crunch 2×20 Buy […]
Wednesday Warm up – 3 Rounds (0-15 aprox.) 10 Hip Flow with stretch (90/90s) 10 /side SLRDL controlled 10 /side Reverse Curtsy Lunge 10 Bird Dog (hold for 2 sec at end range) A) Deadlift – 7 x 3 building (15-35 aprox.) B1) DB Front Rack Lateral Box Step up x 10 / side (one […]
