20241204 - Upper Body & Midline Stability

Dec 4

Main Workout:

1: Strict Pull-Ups - 4x6-8
- Weighted if possible. Rest as needed between sets.

2: Barbell Push Press - 5x3
- Build to moderate weight.
- Think: “Speed & Lock out”

3: Dumbbell Bench Press - 3x10
- Controlled eccentric and explosive concentric.

4: Med Ball Chest Push (wall) - 3x10
- Moderate to heavy med ball for these explosive throws
- Make sure the wall is built for throws.

5: Plyometric Push Ups - 3x12

Accessory Work:

1: Dumbbell Lateral Raises - 3x12

2: Hollow Body Holds - 3x:30

20241205 - Active Recovery Rest Day