Started out with Weighted Gironda Style Reverse Grip Parallel Bar Chest Flies. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
Moved onto Weighted Pull-ups using the same protocol.
Then hit Feet Together Squats using the same protocol.
Moved onto Leg Curls with the same protocol.
Then hit a super set for the calves, moving from the first movement into the second movement with no rest. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 16 per side for 1-leg Standing Calf Raises.
Finished up with 3 sets of 30 for Weighted Adductor Flies.
Cooled down with some strong Isometric stretching for the Chinese Splits and some relaxed stretching for the Chinese, front and Van Damme splits.
Great stuff!!
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