Accessory Work 11.28 – 12.4

//Accessory Work 11.28 – 12.4

Accessory Work 11.28 – 12.4

Day 1:
3 sets:
Strict Ring Pull-Ups x 6-8 reps rest 2:00
Strict Chin-Ups x 5 WTD reps rest 2:00

3 sets:
Hanging Leg Raise x 10
L Hang Hold x :15 Seconds
rest as needed bt sets

Turkish Getups x 20 reps (10/arm)
*should be a weight you can manage and control*

Foam Roll Lats/T-Spine x 3-5 minutes
Foam Roll Pecs x 1 minute/side
Banded Pec Stretch x 1 minute/side

Day 2:
3 sets:
Feet Elevated Inverted Rows x 6-8 (underhand grip) rest 1:30 minutes
Belly to Wall HS Hold x :30 seconds rest 1:30 minute

3 sets:
GHD Sit-Ups
*PROCEED WITH CAUTION, MAKE SURE A COACH SHOWS YOU*
Beginners (never used machine before) 3 sets of 3-4 reps
Intermediate (used machine before but not often) – 3 sets of 6-8 reps
Advanced (use machine regularly) – 3 sets of 10-12 reps

3 sets:
Single Arm BB Deadlift x 3 reps/arm rest 1:30 minute (build from last week)
Single Arm KB Step-Ups x 16 reps (8 reps with KB in each arm) rest 1:30
Bent Over DB Row x 8 reps/arm rest 1:30

3 sets:
1 minute Bottom Squat Hold
1 minute Pigeon Pose

By | 2016-11-27T12:29:51+00:00 November 27th, 2016|Coaches Corner|

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