Monday 06/24/13

Warm-up


Back Squat
2 x 5, 1 x 5+


Press
2 x 5, 1 x 5+


Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15

Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20

With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).


Accessory Work


Watch the video below for a useful demonstration of the push press. What are the three verbal cues for push pressing? Post to comments.