4 JUL: B1-1

Happy 4th of July!  God bless America.  Die Pinko Commie Bastards!  Oops.  Scratch that last one.  Anyway, I had a great day of session
  1. Jump rope: 3 x 1min jump / 30sec rest
  2. Hand-to-ball Plank*: 2 x 10/10, 10/10
  3. Bicep tri-set**
    a. Cross-body hammer curl: 20 x 10/10, 10/10
    b. Concentration curl: 20 x 10/10, 8/8
    c. 1-arm Zottman curl: 20 x 10/10; 15 x 6/6
  4. Tricep tri-set**
    a. Cross-body lying extension: 20 x 10/10, 10/10
    b. Reverse grip cable push-down: 20 x 10/10, 10/10
    c.Neutral grip cable pushdown: 20 x 10/10, 10/10
  5. Vertical strength
    a. Neutral grip pullup: BW x 4, 5, 5
    b. Barbell OHP: 115 x 5; 120 x 5; 125 x 9
  6. Horizontal size:
    a. Archer grip 1-arm dumbbell row***: 60 x 10/10, 10/10, 10/10, 10/10
    b. Pushup:  BW x 10, 10, 10, 10
  7. Flat-back goodmorning: 95 x 10; 100 x 10; 105 x 10
  8. T-bell swing:  73 x 35 total (12, 6, 8, 9)
I ended the session with a 2 rotations between hot tub, pool, sauna, pool

* Hand-to-ball Plank:
This is a basic plank from elbows, but you set medicine ball (or anything) in front of you.  Lift and extend one arm out to touch the ball.  Be sure not to shift your weight, as this taxes the core maximally,  Alternate arms till you reach the target reps per arm.

**Upper arm tri-sets:
This is right out of Ian King's playbook, circa 2000.  Because you are doing 30 consecutive reps, the load has to be light.  This is the most humbling way to get size FAST!  Back when Ian King was writing programs, he'd suggest sticking with this ultra light / ultra intense protocol exclusively for 3-4 weeks.  I prefer to alternate between this and heavy traditional strength training at each workout.

***Archer grip dumbbell row:
This one is easy.  Just loosen your grip and let the handle roll out to your finger tips.  Release your pinky - doesn't matter if you pull it up above the handle, or just extend it.  This is a FANTASTIC variation that will strengthen your general grip, but is also very specific to archery.

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