DAY 2: UPPER BODY

Updated: Jan 9, 2019

Reconditioning > Weeks 1-3


ROUND 1 (1x):

Cable SA Upright Rotation x15/e

Cable 1/2-Kneeling 1/2-Bar Press x8/e

Cable X Pull Apart x12

DB Cuban Press x6-8

Pushup Scaption x15


ROUND 2 (1x):

TRX Inverted Row x8-12

DB 3-Pt. Bench Press x(5-5-5)

Battle-Rope Short Wave x(:30)

Lying "Y" Low-Back Raise x15

Cable-Rope Dead Bug x6/e


ROUND 3 (1x):

Sleeper Stretch W/ LAX Ball x(:30)/e

DB SA Tricep Kickback x12-15/e

N-Grip Pull Up (5-Ct. Ecc.) x3-8

KB Standing SA Shoulder Press x8/e

Treadmill Hand-Walk x(:45)


ROUND 4 (1x):

Decline Bench Press x15,8

Set 1: 15 @ 50% (of Bench-Press)

Set 2: 8 @ 63% (of Bench-Press)

MB (Med Ball) Slam x12

DB High Plank SA Alt. Iso Row x8/e

Cable Fly 1/2-Pulse x15/e

DB Front-To-Lateral Raise Drop Set x(5-4-3)


FOAM ROLL:

T-Spine, Chest, Lats, VMO/Teardrop



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