Started out with a wonderful super set, going from the 1st movement directly into the second one. They were 3 sets of 8, 8 and 6 for Tuck Planche Push-ups super setted with 3 sets of 8, 8 and 6 for Atlas Push-ups 1 1/2, having a full 1 and 1/2 rep for each rep.
Moved onto another awesome super set, going from the 1st directly into the second move. They were 2 sets of 6 and 4 for Super Slow Chest Flies (taking a full 10 seconds to lower the weight and a full 10 seconds to raise it on each rep) super setted with 3 sets of 10, 10 and 12 for Reverse Grip Parallel Bar Chest Dips.
Then hit 3 sets of 1 for Slow Pull-ups with intra-rep pauses, pulling from a dead hang to the midpoint over 5 seconds, pausing and squeezing for 10 seconds then pulling to the chest for 5 seconds and doing the same thing in reverse for the negative. Did the first 2 sets weighted and the 3rd set with out weight.
Got in 3 sets of 12, 12 and 10 for Double Impact DB Pull-overs, taking a 1 1/4 rep for every rep and hitting the 1/4 rep at the most important part of the movement.
Hit 3 sets of 6 for Gymnastic Rings Archer Pull-ups
Got in 3 sets of 10 for Bent Over Barbell Rows
Hit 3 sets of 20, 16 and 16 for Reverse Crunch Curl Ups
Finished up with 3 sets of 10 for V-ups.
Great stuff!!
Here's a video of the final set of Pull-ups with pauses:
And one of the Tuck Push up, Atlas Push-up combo:
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