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
Drop Sets: (week 2 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
Double DB Incline Bench Press (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Hex Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Chest Fly with Bands (No Measure)
4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Single Arm Standing Tricep Extension w/ band (4 sets: 10 reps (each side) – 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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