Started out with BTN Presses. 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 Barbell Drag Curls using the same protocol.
Then hit Close Grip Triceps Press using the same protocol.
Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 12 for Pelvic Rocks.
Then hit another super set following the same protocol. These moves were 3 sets of 12 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.
Finished up with 6 round of Wall Drive Sprints.
Great training!!
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