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
Upper Body Anterior 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)
Deadlift (4 sets of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week)
*Rest 2:00-2:30 b/t sets)
Strict Pull-Ups (4 sets of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week)
*Rest 1:00-1:30 b/t sets)
Bent Over Barbell Row (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Lat Pulldowns – Neutral Close Grip (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps
*Build to a moderate weight, stay the same across sets
Standing KB Crush Grip French Press (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 standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
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