Announcements
-Catfish Bay Sept. 1st, last show of the year!! Let’s go support Coach Jason!!
**Labor Day Hours: ONLY 8:30/9AM CLASS
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Chest & Tricep Warm-up
Workout Definition
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
Bench Press (4 sets: 10 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Alt. DB Tempo Incline Bench + Double DB Incline Bench (4 sets: 6 Reps (R + L + Both = 1) (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Double DB Bench Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Chest Fly with Bands (No Measure)
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
Barbell Skull Crushers (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets)
Single Arm Standing Tricep Extension w/ band (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Cooldown
Cooldown/Mobility
Workout Definition
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
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