This is the first day of our Foundations 2 mesocycle. In this mesocycle, you’ll see a little more conditioning as well as more total body strength training sessions.
Today you can enjoy lots of upperbody pushing and pulling with a mix of positions. The workout ends with a tough core and shoulder endurance finisher.
Bench press @21X1 x6-8 reps, no rest
Prone trap raise x15 reps, 1-2 minutes rest between sets
*When performing exercises to a prescribed rep range, always aim to achieve the upper end of the rep range. If 6-8 reps is prescribed and you are nearing maximum effort at 8 reps, then stay at the same weight. If after 8 reps, you feel like you could have done more, then increase the weight. If you achieve only 6 or 7 reps then hold or reduce the weight to ensure you’re still falling in the 6-8 reps range.
Barbell bent over row @21X1 x5-6 reps
Rest 1-2 minutes between sets
8-12 reps, Long sitting dumbbell press @20X1, no rest
12 reps per arm, Single-arm dumbbell row, 60-seconds rest
Accumulate 400-feet in 25-50 foot lengths of:
Weighted bear crawl
*Place a 45-pound plate on your lower back and crawl on your hands and feet ensuring to keep the plate stable on your lower back. This is an extremely challenging exercise for core stability as well as shoulder endurance.