Daily PT A: 4 Sets of Close Grip Bench Press (CGBP) @3011; x 6-8 Rest 60 sec Sandbag Walking Lunges x 24 steps (40#/20#) Rest 90 sec Bent Over BB Row , @20X1; x 6-8 Rest 2 min B: 8 x 400m Run Rest 2 min between sets - Goal is consistency from round to round Just the Tip For A: Your hands should be spaced ~16 inches apart for the CGBP. An interesting metric related to the CGBP. The CGBP to Pull-Up ratio should be 96%. For example: If you weigh 185# and you can do a strict pull up, technically your CGBP 1RM should be ~ 177#’s. When doing the Sandbag Walking Lunges, be sure to touch your back knee to the ground on every rep. Bent Over BB Rows should always be done while maintaining a straight back. Touch the bar to your lower rib cage on every rep. For B: It’s best to do on a track. Switch directions every other set. This will help avoid shin splints.
Posted on: Mon, 28 Apr 2014 11:24:17 +0000
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