A. STRENGTH (Day 3/Week 2)
Reverse Hyper (No Weight) – 3 x 20
Hollow Rocks – 3 x 20
Dumbbell Alternating Press – 3 x 10 (20 reps total)
Close Grip Bench – 3 x 12
Bentover Rows – 2 x 15
Reverse Curls – 2 x 10 “Yeah Buddy!!”
Back Squat – 1 x 20 or 5 x 7
Pull-overs – 1 x 20
RDL – 1 x 14
Pull-overs – 1 x 20
Strict T2B – 3 x 12
B. Prowler Pushes – Low Handle
10 x 25 yards <-> 130lb/70lb w/30 Sec Rest
C. GYM MET-CON ONLY
-Post results under comments
Hollow rocks
At home:
Reverse hypers with feet under my couch
Dumbbell press with 25 lbs
Close grip bench with 65lbs
RDL 85lbs
Pullovers 45lbs
3 sets of 12 v ups
I did the above workout Tuesday night. Oops.
And I did reverse hyper incorrectly, like back extensions. Oops again.
A. STRENGTH (Day 3/Week 2)
Reverse Hyper (No Weight) – 3 x 20
Done
Hollow Rocks – 3 x 20
Done
Dumbbell Alternating Press – 3 x 10 (20 reps total)
40-45-50
Close Grip Bench – 3 x 12
165-175-185
Bentover Rows – 2 x 15
140-140
Reverse Curls – 2 x 10
75-75
Back Squat – 5 x 7
275-295-315-335-345
Pull-overs – 1 x 20
65
RDL – 1 x 14
215
Pull-overs – 1 x 20
65
Strict T2B – 3 x 12
Done