3 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart
3 warm up sets, 10 reps, 5 reps, 3 reps
B1. Plate front squats
B2. Plate lunges
Hold for 2, 30 second periods each leg
C. hip flexor stretch
A. BB Front Squat, 3 sets of 5 reps
B. Snatch Grip Overhead Press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. Weighted Wide Pronated Grip Eccentric Pull-up, 3 set of 5 reps, plus a warm-up set of 3 reps @ body weight
D. Plank, 3 sets of 1 minute
10-15 minutes of the whole body stretching. Hold each stretch for 1 minute.
This is the first session I’ve decided to alter the overhead press, instead opting for a snatch grip, adding some much need variation. I have taken the weighted wide grip pull-up from the last week, removed the concentric and instead added a 6 second eccentric. The longer eccentric, will add variation and hopefully an increase in hypertrophy and strength. The plank is a core exercise I have neglected for the longest time and could definitely look to improve my ability to perform the exercise. Core stability is an important aspect of almost all lifts, especially the squat, overhead press and deadlift.
-250ml water
-1 scoop of protein, 30g of protein
-5g of creatine monohydrate
-1 frozen banana
-1/2 cup of frozen raspberries
-1 teaspoon of maple syrup
-add 3 ice cubes to cool
