Tuesday Stab Press

Warm-up -  3 sets of each.

1 min stab plank holds
10 bar pushups

Workout -  5 supersets of each.

8-12 reps of stab chest press AHAP
15-20 reps of stab chest flys AHAP

Post weights and reps used per set to comments. 


Ok, this is the workout we should have done last week. We are a little off on our rotation, but we'll be back on track within a couple of Tuesdays. 

Personally, this is my favorite of the shaping workouts. I know it comes around a lot (3 times this year already) but there are few workouts we have that are so specifically good at targeting your pecs and anterior delts. 

Remember to slow those reps down today. We are shaping here. That means NO momentum - NO slop! If you are unsure whether, or not you are using proper form, please check it with a trainer, or vet.

Get plenty of rest between supersets, but not too much. The magic with shaping is getting a good "pump." If you rest too little, you won't be able to work as hard during the set. This takes from the pump you are after. If you rest too long you miss out on the shaping benefits of overcoming lactic acid build-up. Proper rest times are different for all of us, but you should generally be resting no less than 90 seconds and no more than 2 1/2 minutes. 


Those shoulders! Nice Ang. 

Leg Rocker

Complete the following in any order:

3 sets of 10 thrusters (heavy)
3 sets of 10 walking lunges AHAP (R+L=1) 
3 sets of 10 good mornings (very light)

then,

2 rounds for time of "Rocker"

20 OH step back lunges R 45/65
20 OH step back lunges L 45/65
20 hollow rocks (back+forth=1)
20 kneeling KB swings R 25/35
20 kneeling KB swings L 25/35
20 high windmill R 25/35
20 high windmill L 25/35
20 box jump switches (R+L=1)

Post time of "Rocker" and weights used to comments.


You have to go HARD at those 2 rounds of "Rocker" today if you hope to get anything out of them. It won't be enough to go at "normal" speed. 

Shortening rounds and increasing intensity is a terrific way to improve your workout times. Sometimes we get a little caught up in trying to finish workouts. This makes us stretch them out. This is great if you are a rookie, but around the 4-6 month mark you need to start adding intensity. The best way to do that is shorten the volume (once you have attained the fitness to do all the volume of these workouts) and increase your speed.

As always, pay special attention to your form when increasing speed. Faster workouts are not better unless your movements are impeccable throughout the workout and your ROM.


Sly is doing it right. BTW hes 62 in this shoot. BTW his workout style reflects our own. Did you notice the way he goes between single joint (isolation) stuff and multi-joint stuff (functional movements) at high intensity?!  See the similarities? Yep, he's doing it right!