Citysider Matt Davidson at the Cliffs of Moher in Ireland
A) Half-kneeling Landmine Shoulder Press Negatives
:05 second eccentric. Goal of these is to control the negative for all reps on each arm. Choose moderate weight that can be completed at tempo for all reps. Use both arms to press barbell back to extended position.
B) Bent-Over Reverse Fly
1A) Alternating Tempo Dumbbell Bench Press (32X1)
Use same weight as last week
1B) Medball Chest Pass Against Wall
3x:20 seconds max reps
Stand 3-4' from wall and complete as many reps of chest pass as possible in :20 seconds. Goal is to minimize time catching ball and recoiling - focus on explosive speed.
2A) Strict Pull-Ups
4x max reps
2B) Bent-Over BB Row
4x:20 second max reps
Underhand grip. Use ~50% of BW for these.
Every :90 seconds for 12 minutes
1st: 30 DU + 5 thrusters (135/95)
2nd: 30 DU + 15 TTB
Score is total working time.
Side plank hold L
Side plank hold R
Complete as :20 seconds of twists, then :20 second hold L, then :20 second hold R for 8 rounds