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

Back & Bicep Warm-up

Workout Definition

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Metcon (No Measure)

Strict Pull ups

Drop Sets: (week 2 of 3)

2 sets of:

3×10

-into-

2×10 + 1 x Max Reps

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig will be used for drop sets and is encouraged to be used from the beginning if strict reps are not possible. If banding the first set, band should be set at a height that allows for desired number of reps. Make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Athlete will perform 10 reps at bodyweight (no assistance) and then immediately add a band to the rig and perform 10 more reps. Athlete will then move feet wider on band (more assistance) or add an additional band and perform a final set of 10. Ex: 10 (bodyweight) + 10 (green band) + 10 (black band). *ALWAY INSPECT BANDS FOR POTENTIAL SIGNS OF TEARING OR WEAR AND REPLACE AS NEEDED*

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

Bent Over Barbell Row (4 sets: 10 Reps – RPE 8

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

Reverse Grip Lat Pulldown (4 sets: 10 reps – RPE 8

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

DB Preacher Curl (4 sets: 10 reps – RPE 8

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

Ring Curls (4 sets: 10 reps – RPE 8

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min bicep wall stretch (each side)