3 sets:
1:00 Jump Rope
10 Alternating Dumbbell Clean + Push Press (light)
10 Alternating V-ups
2. Workout Prep
3 sets:
3 Clean and Jerks (empty bar – build across sets)
10 Double Unders
5 Abmat Sit Ups
Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).
Lying DB Pullover on Bench
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Pec Smash]()
[Foam Roll Lats]()
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