Workout of the Day Thurs Feb 17th 2022

No rest between sections! Accumulator style! So a new movement gets added to the list each round. These are always super fun challenges with a great rep scheme that keeps you moving. Can you finish this one in under 35min!?

Full details on how to follow this at the bottom of the page.

Chest:
Max Effort Set of Decline Weighted Push-Ups
Rest 90sec. Repeat For 4 Total Sets.
*The video shows bodyweight. If you can do more than 25 reps, throw a plate on your back. 10-25lbs. is usually all you need.
https://www.youtube.com/watch?v=9NmmjDHBDJY

Back:
2 Rounds: (8min. Total)
1min. of Max Strict Pull-Ups
1min. of REST
1min. of Max Chin-Ups (underhand grip)
1min. of Rest

Shoulders:
10-12 Landmine Bent Over Lateral Raises
Rest 90sec. Repeat For 3 Total Sets.
*You may be strong enough to add weight
https://www.youtube.com/watch?v=0ONVinOc9XY

Triceps:
10-12 Reverse Grip Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
*Notice the hand position in the video. If for any reason you can not perform this movement, a regular grip is fine.
https://www.youtube.com/watch?v=UlO6PAsNrFM

Biceps:
10-12 Supinated DB Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ZG7wZqEScTs

Abs:
8-10 Barbell Ab Rollouts
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=WTJEESE8Hhg

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!