Tuesday, August 20, 2019
Upper Body
THIS WEEK’S PROTOCOL
POWER
This week we will focus on maximizing our power with every move. Whether that means jumping as high as we can in a jump squat, or emphasizing the eccentric portion (lowering portion) of an exercise.
For today…
Supersets: 45 seconds work, 15 seconds rest x 7 Rounds per superset (same set up as yesterday)
BREAKDOWN:
Superset 1:
DB Squat Curl Press Jack
Lunging DB Bent Over Row + 3 Lunge Jumps
Superset 2:
DB Static Lunge Bent Arm Chest Fly to Shoulder Press (switch legs every round)
Pushup + Frog Hop
SUPERSET 1:
DB Squat Curl Press Jack
Tips:
Light DB’s to start.
Keep neutral hand position the entire time (palms facing in towards your body).
Abs braced the entire time.
Regression: Take out the jumping jack and either just press overhead, or if you can’t press, perform a frontal or lateral raise for your shoulders.
Challenge: Heavier DB’s.
2. Lunging DB Bent Over Row + 3 Lunge Jumps
Tips:
Light DB’s to start.
You’re alternating which leg is in front for the bent over rows.
Make sure you keep your chest almost completely on your thigh as you perform the bent over rows.
Regression: Lighter DB’s or take out the lunge jumps and just perform 3 reverse lunges.
Challenge: Heavier DB’s.
SUPERSET 2:
DB Static Lunge Bent Arm Chest Fly to Shoulder Press (switch legs every round)
Tips:
Light DB’s to start.
Stay in low lunge with knee hovering above the floor for half of the round before switching legs.
Keep elbows up in line with your shoulders, and keep arms at 90 degree angles.
Regression: Lighter DB’s and/or take out the lunge.
Challenge: Heavier DB’s or add in a lunge pulse.
2. Pushup + Frog Hop
Tips:
Just like a burpee with a pushup, except you won’t stand after you land in a squat.
Keep elbows back at 45 degrees.
Make sure chest lowers all the way down, and your butt stays down in line with your head.
Land in a wide squat with knees behind toes, weight in the heels.
Regression: Walk into a squat after your pushup and/or drop to the knees for the pushup.