Summer Session Week 8 Day 1

Summer Session Week 8 Day 1 Isometric emphasis *all reps sets marked incorporate a 3 second pause at the transition point between eccentric and concentric. WATCH VIDEO ON PAUSE REPS FOR FULL EXPLANATION Universal Warm ups Dynamic Warm Up: 2 rounds Banded KB Swings - 10 Band Lat Snap Downs - 20 Main Lift Deadlift - 5, 3, 1, 1, 1 all BLOCK PULLS On singles, hold at lockout for 3-5 seconds then drop at the top (concentric only) - Glute Bridge - 10 - Band Ys Strength Complex: 3 rounds Split Squat - 3/3*, 2/2*, 1/1* DB Rows - 5/5* + 3/3 regular Circuit: 5 rounds GHR - 5-10 reps Weighted Hyper - 20 Barbell Curls - 5* Hammer Curl - 10 Challenge Chin Ups - 100 reps in as few sets as possible - perform a 1 minute plank between all chin up sets