Warm Up
About 5 minutes. Do each once:
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
Conditioning
1) Bike repeats — 15 seconds hard, 45 seconds easy, repeat 8 times. Hard effort.
How: About 8 minutes. Stay smooth. Skip this if Monday is still in your legs.
How: About 8 minutes. Stay smooth. Skip this if Monday is still in your legs.
Strength
1) Incline Barbell Bench Press — 3 sets of 6 to 8 reps. Hard effort. Rest about 2 to 3 minutes.
How: Bench set to about 30 degrees. Lower the bar to your upper chest, press up.
2) Lat Pulldown — 3 sets of 8 to 10 reps. Hard effort. Rest about 2 minutes.
How: Pull the bar to your upper chest with your elbows driving down, control it back up.
How: Bench set to about 30 degrees. Lower the bar to your upper chest, press up.
2) Lat Pulldown — 3 sets of 8 to 10 reps. Hard effort. Rest about 2 minutes.
How: Pull the bar to your upper chest with your elbows driving down, control it back up.
Skill
Today's focus: pinch your shoulder blades back and down before every press. Main lift: Incline Barbell Bench Press.
Metcon
Finisher — about 8 minutes. Do A then B back-to-back, rest 1 minute, repeat (2 to 3 rounds).
A) Dumbbell Lateral Raise — 12 to 15 reps. Nearly to failure.
How: Dumbbells at your sides, raise them out to shoulder height with slightly bent elbows, lower slowly.
B) Rope Pushdown — 12 reps. Nearly to failure.
How: Elbows pinned at your sides, push the rope down until your arms are straight.
A) Dumbbell Lateral Raise — 12 to 15 reps. Nearly to failure.
How: Dumbbells at your sides, raise them out to shoulder height with slightly bent elbows, lower slowly.
B) Rope Pushdown — 12 reps. Nearly to failure.
How: Elbows pinned at your sides, push the rope down until your arms are straight.
Cool Down
1) Kneeling Hip-Flexor Stretch — 30 seconds each side. Easy effort.
How: Kneel on one knee, push your hips forward gently.
2) Doorway Chest Stretch — 30 seconds. Easy effort.
How: Forearms on the door frame, lean through.
How: Kneel on one knee, push your hips forward gently.
2) Doorway Chest Stretch — 30 seconds. Easy effort.
How: Forearms on the door frame, lean through.
Notes
Today: Upper (bench + pull-up). About 42 minutes.
Build week 1 of 3. New variation, same strength goal. Own the reps and write the weight down.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Build week 1 of 3. New variation, same strength goal. Own the reps and write the weight down.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.