May, 31, 2010
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WOW - Workout Of the Week
Trying to get the final touches on the new bootcamp website last week, I didn’t have time to post last week’s WOW for you guys… so here it is!
Foam Rolling: T-Spine, Pecs, Lats
Dynamic Stretching: Pecs/Lats/Shoulders
Activation: Serratus pushups, Band Pull-Aparts (behind neck), DB
retractions
Warm-up:
Barbell High Pulls & Muscle-Snatch
2 sets of 6+6 reps (just the bar, or for stronger guys, keep this still relatively light… should be easy… focus is on the mechanics)
Strength Work:
KB Snatch
Work up progressively to heavy 3×6
KB Push Press
3×6
Seated Cable Rows
Work up to heavy 4×8
Suspended Pushups
4×15
Superset:
Dumbbell Curls 3×10
Side-Lying Triceps Extensions 3×10
Mountainclimbers
3×40
Hanging Leg Raises
2×12
So get to the gym and hit up this WOW and let me know how it goes!
As always, I’d love to hear your comments or suggestions, so please leave them in the comments section below!
Posted in Awesome Upper Body Strength Training, how to get crazy strong, muscle building anatomy, Strength Training, strength training workout, workout of the week by |