Put (6) 45’s on the sled.• push 45 feet• then pull 45 feet back to start (backward walk)• Then do it again.After two trips down and back, remove one (45) pound plate.Repeat what’s mentioned above until one plate left.There is zero rest during these 24 total push/ pull trips. After completing all 24, reload all the weights.2 mins rest.Do this […]
Seal row/ with multi grip bar, shrugs, chin-ups** Do 2 warm up rounds: then 8 full rounds1) 8-10 seal rows2) 6-8 shrugs3) 6-8 pull-ups**8 full rounds in under 16 minutes*** After every 2 rounds, stick a bumper plate under front of bench to slightly lift the angle
Goal time is sub 72 minutes: Group 1: (120) Group 2: (120) Group 3: (150) Group 4: (150) Group 5: (180) Group 6:
* Mirror my exact setup in the video1) Do 7-8 reps with full Range of Motion 2) Do 5 more reps with 1/2 ROM 3) Finish with 5-6 more reps using 1/4 ROM * Do 4 full rounds
My high calorie shakes 2 cups muscle egg (250 calories) 1.5 cups oats (500 calories) 4 tablespoons mct oil (520 calories) 2 tablespoons Nutella (200 calories)
• Hit 5 bench positions as seen in video• Chase failure on each set. Do not select a weight you can do more than 10 times ** You will do this the entire way through,4 full times!!
* Cuffed DUMBELL press 8-10 reps, drop DUMBELL and do 8-10 power flies
• 5 reps• 5 second hold, let it pull back, deep stretch• 5 reps• 5 hold• 5 reps• 5 hold• 5 reps• 5 hold• 5 reps
