Month: December 2017

Friday, 122917

  Prep 1-2 mins rolling out chest 2-3 mins rolling out upper thoracic 1-2 mins rolling out triceps # Activation 12 -15 single arm lying DB serratus punches 12-15 vertical serratus punches w/foam roller 10 alt supermans + :10 sec hollow hold x2 # Warm-up 10 PVC strict presses 10 PVC muscle snatches 10 hanging …

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Tuesday, 122617

De-Load week continues Prep 1-2 mins rolling out glutes 1-2 minutes rolling out hip flexors 1-2 mins rolling out lats 1-2 mins rolling out triceps # Activation 10 banded goodmorings 5 kang squats 10 calve raises 5 double plate chest press w/pause@extension x2 # Warm-up 3 min bike **intervals:     1 min @60%   …

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