Warm-up -

400 m run
50 pushups (all strict)
50 DB front raises 10/15
50 side lateral raise 10/15
400 m run

Workout -

Set a clock to beep every 30 sec. Perform sets as outlined below. There are 15 sets of each.

5 explosive clapping pushups
5 OH BB press
5 side lateral raises

Post weights for the presses and SLRs to comments.

Daily Extras - Do 18 sets for each exercise. See workout note #10 below.

Workout Notes:

  1. Finish all 15 sets of one exercise before moving to the next.

  2. Try to get air, front and back, on clapping pushups. Higher is better.

  3. If you are having a hard time getting air with strict pushups, snake em like Kenny does. See vid (above).

  4. While warming up with front raises go light! (See vid below)

  5. Perform each set as fast as you are safely able.

  6. Sets should use manageable weights at between 60-80% of prescribed set count.

  7. Keep the OH BB presses strict.

  8. Keep the SLRs strict.

  9. Again, high speed on all lifts. You are trying to pre-stretch the muscle using momentum.

  10. This workout should feel “easy.” We are mainly working the nervous system. Not so much the energy systems.

  11. This workout is great for building strength. Happy Tuesday!

Pro Tip: Thoughts on the Side Lateral Raise

A couple of things you OUGHT to do and a couple you OUGHT NOT