A. Shoulder Press; 5,5,5,5,5; 90s rest b/t sets.
B. 5x
500m Row- Hard
Max Rep Pushups- Fast; Chest and Mustache must touch floor (if you're like me then nose is fine too)
2:00 rest.
C. High Knee Negatives; 2-3 sets as many reps as possible; rest as needed b/t sets.
- For these you will hang from the pullup bar, jump or raise feet up so that knees get up high on body (as high as you can) and slowly let feet to floor- try to take up to 5 secs to lower to floor (5 one thousands, not 12345). Resist gravity with your core- you will probably feel this right through the front of your body. You will know when the set is done. There shouldn't be any pain in armpits, neck etc. Just work/fatigue soreness through the muscles resisting on way down.
D. Finish off with a good stretch, spend some time on your front on the floor propped up on elbows.... get those core muscles back to a normal length.
Shoulder Press Instructional:
Hanging Knee Raise:
If you can do these with arms bent then go for it, although you can do with arms straight- just make sure if you have shoulder issues that you are careful with this as it can cause discomfort/injury if shoulder strength is not enough to hang with a bit of movement.
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