Warm up as normal. Ensure joint mobility is complete, focus on the shoulders.
Part 1
5-5-5-5-5
Shoulder Press
Ensure there is no dip of the knees to get the weight moving up. Keep legs straight or slightly bent. Try with a barbell, use rubber plates in case you have to dump the weight. Start light and warm up the movement, then get into it.
Part 2
Narrow Grip Bench Press
3 rounds
12 reps
Take a narrow grip than you would normally take, almost to the smooth part in the middle of the bar.
Part 3
21-15-9
Hand release push ups
Wall Balls
Hand release push ups are: from the top of the pushup, go down till the chest is on the ground and take your hands off the floor, put them back down and push up. Repeat.
Wall balls, use a 14-20# ball to a 10' target.
If there's time, core workout.
Ensure to stretch shoulders post and drink plenty of water.
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