Name: Playbook - Brian Gordon - UPPER HYPERTROPHY WK3/D1
Uploaded: 2022-11-25T12:24:04.688Z
Duration: 60 min
Description: UPPER HYPERTROPHY WK3/D1

W3 / D1

Tempo Meaning: 
3/2/X/1

3 = 3 second eccentric
2 = 2 second isometric 
X = Fast 
1 = 1 second pause between reps

- Perform after your warmup and before your main workout. 

- 3 reps per sid

📍 Kneeling Position.

📍 Make a Rainbow Motion Overhead With The Ball. 

📍 Slam Ball Inside The Knee.

Half Kneeling OH Inside Slam

- Tempo 6/1/X/1 

- 65% of 1RM

📍 Grip the bar with preferred width.

📍 Bring the bar down to your mid chest.

📍 Push the bar straight up engaging your chest.

📍 Follow prescribed Tempo.

Eccentric Bench Press

- Tempo: 3/1/X/1 
3 seconds eccentric 
1 second isometric 
X concentric (fast)
1 second reset 

- About 65% 1RM 

Coaching Tips: 

📍 Bend forward at the hips until your back is parallel to the ground.

📍 Grasp bar just outside shoulder width apart.

📍 Brace core and pull bar up to your abdomen.

📍 Squeeze your shoulder blades together.

📍 Lower the bar with control. Full Stop on the ground. 

📍Don’t bounce the weight.

Pendlay Row

- Down and up with both arms is one repetition. 

- Thinking about RPE 6-8

📍 From an incline bench and a dumbbell in each hand.

📍 Lower dumbbells down to the chest keeping wrists neutral.

📍Straighten elbows and press back up.

Incline Alternating Dumbbell Bench Press

Supersets

- Tempo 5/1/X/1

- 15% of Bodyweight 

📍 Pronated Grip. 

📍Hands shoulder width or slightly wider.

📍 Engaged core to limit swinging. 

📍Chin over bar. 

📍 Follow the tempo prescribed.

Eccentric Pull-Up

- Pick a weight that challenges you but doesn’t break your technique. 

- Back and fourth is one repetition.

📍 Hands directly under shoulders.

📍 Feet can be wider for a stronger base. Make more narrow to make it harder. 

📍 Head, shoulder and hips in straight line.

📍 Limit rotation of the hips.

Tall Plank Kettlebell Drag

-Tempo: 3/1/X/1

- Bodyweight

📍Shoulders, hips and feet make a straight line.

📍 You choose the incline level. The higher you are the easier it will be. 

📍 Pull your ribs down. Don’t arch your back. 

📍 Keep glutes engaged to limit hip momentum. 

📍 Keep arms locked out. Slightly bent is ok.

📍 Pull up by engaging your lats and squeezing your shoulders together.

TRX Scarecrow

Superset

- Do as few sets as possible as fast as possible. 

- You can go 4x25 / 2x50 

📍 Start with your hands just outside the shoulders.

📍 Bend at the elbows to come down.

📍 Keep your core tight as you come down.

📍Extend your arms engaging your chest as you come up.

Push Up

UPPER HYPERTROPHY WK3/D1

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