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)