Week Four - Day One - Dynamic Upper Body (Deload)

Monday July 4, 2011

Dynamic Upper Body

Buy In: Catalyst Standard Warm Up or Mow the Lawn for 2 hours (what I did)

Workout:

50% of 1RM Competition Bench Press

8 sets of 3 Reps (60 seconds rest between sets)

Supplemental Exercises:

Military Press 3 x 8

Upright Rows 4 x 12

Cheat Curls 4 x 12

Chin-ups 4 x AMRAP

Cashout: Tabata Row! (Depending on how you feel, this is a de-load/active recovery week)
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Matt's "Hepburn Solution" Routine by Mike Mahler

A1) Barbell military press 8x2

A2) Barbell bent-over row 8x2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 8x2

B2) Double dumbbell one-leg deadlift 8x2

Rest 90 seconds between each set of B1 and B2. Go back and forth between the sets until all the sets are completed. Take a full five minute break, and then do the Pump Phase.

A1) Barbell military press 3x6

A2) Barbell bent-over row 3x6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 3x6

B2) Double dumbbell one-leg deadlift 3x6

Rest one minute between each set of B1 and B2. Go back and forth between the sets until all the sets are completed.