WEDNESDAY
Guys, way to hit these builds. If you’re trying to get stronger, keep grinding these accessory strength sessions. If you’re not trying to get stronger, go a little lighter but be REALLY strict with range of motion and tempo. This will help maintain strength, increase flexibility, and the single leg work we do will even out imbalances.
Part B for Tuesday is a standard shred style push/pull. Get a little pump before hitting the assault bike/ Deadlift couplet. This should be a tough ten reps while maintaining even tempo.
Part A
5 Rounds
8 Plank to Push-Up
8 Supinated Grip ring row with one second pause at top
10 Strict Knee Raises
Part B
Superset
4 Rounds
10 Close Grip Bench Presses (same weight all sets)
10 DB Three Point rows per side
Part C
Every 2 Minutes for 12 Minutes
15/12 Cal Assault Bike
10 Deadlifts 185/135
Performance: 155/105
Fitness: 12/8 cals, 135/95