Started out with a Super Set, going from move 1 right into move 2 with no rest. They were 3 sets of 10 for Tuck Planche Push-ups and 3 sets of 10 for Atlas Push-up 1 ad 1/2, taking a full 1 and 1/2 rep for each rep.
Then hit another awesome Super Set going from the first to the second with no rest. They were 2 sets of 4 for Super Slow Chest Flies, taking a full 10 seconds to lower and 10 seconds to raise the weight, and 3 sets of 12, 12 and 15 for Reverse Grip Parallel Bar Chest Dips
Moved onto 3 sets of 1 for Slow Weighted Pull-ups with an Intra-rep Pause. Starting in the dead hang and taking 5 seconds to pull to the mid-point. Holding and squeezing for 10 seconds then taking 5 seconds to pull from the mid-point to the chest. Doing the same for the lowering.
Moved onto 3 sets of 12 for Double Impact Pull-overs. Using 1 and 1/4 rep for every rep and taking the 1/4 rep at the most important part of the move.
Then hit 3 sets of 6 for Gymnastics Rings Archer Pull-ups
Hit 3 sets of 10 for Bent Over Barbell Rows
Hot in 3 sets of 20, 16 and 16 for Reverse Crunch Roll-ups
Finished off with 3 sets of 12 for V-ups.
Great stuff!!
No comments:
Post a Comment