Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

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)

Metcon (No Measure)

Bench Press

Workout Definition

Drop Sets: (week 3 of 3)

2 sets of:

3×10

-into-

2×10 + 1 x Max Reps

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

*Rest 2:00-2:30 b/t sets

Alternating DB Bench Press (4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets)

Resistance Band Chest Fly – High to Low (4 sets: 12 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

4 sets: 15 reps

*Build to a light/moderate weight and stay the same or build across all sets.

On a rig, loop a resistance band on each side above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean, press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep.

Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

Double DB Skull Crushers (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

4 sets: 10 reps

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)