Name: Playbook - Brian Gordon - UPPER HYPERTROPHY WK4/D1
Uploaded: 2022-11-25T12:24:04.717Z
Duration: 60 min
Description: UPPER HYPERTROPHY WK4/D1

W4 / 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

- Testing 85% 

- Set 1 65% 

- Set 2 75%

- Set 3 85% Test. You will do as many repetitions as possible with the cap limit at 8 repetitions. 

- Once you finish the test take your results and find a 1RM chart to find your new estimated max. For example 123kg for 8 reps equals 153kg.

📍 Grip the bar with preferred width 

📍 Bring the bar down to your mid chest  

📍 Push the bar straight up engaging your chest

Bench Press Rep Out

- 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

- TESTING! 

- Doing as many reps as you can. Perfect form! No kicking, no swinging, arms fully locked out and chin over bar. 

📍 Hold the bar with your palms facing away from you

📍 Pull yourself up bringing chin over the bar

📍 Lower yourself until you arms are fully extended

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.

UPPER HYPERTROPHY WK4/D1

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