A. Hammer Curls & Narrow Dumbbell Bench Press & Bench Press
2 Sets with rest as needed in between
B.Sled Drags & ME Wall Balls
2 sets to muscle failure. Max 3 minutes rest between sets
C.400m Forearm Carry
Hammer Curls
Go to failure. Find a weight that you can do for at least 12 reps. Find a wall or pole to lean against and
focus on internal torque here. As you are curling, make sure you bring the weight to your armpit. Make sure
external obliques are active and you are using short head of the bicep along with pec major at full
engagement
Narrow Dumbbell Bench Press
Press two dumbbells on both ends together and maintain that tension throughout the movement. The main
focus here is to get the pec major to have maximum amount of contraction. Focus on a major pump. Shoot
for 18-24 Reps for the first set. Second set should not drop much more than 4-5 reps.
Bench Press
Max effort – choose a weight that allows you to focus on the movement. Your pecs should be already pretty
smoked at this point. Focus on two forms of torque with this – external torque on the eccentric and
internal torque on the concentric.
Sled Drags
We want to have fast feet dragging (walking backwards) body at full extension. Stay on the balls of your feet. You are shooting for a 50m+ drag. You should have Bambi legs when you walk away from the sled.
Wall Balls
You will obviously do a bunch of reps, so I want you to stay in IT (internal torque) as much as you can. Load IT on the waydown and all the way up to parallel. Don’t count reps for the sake of counting. Push yourself mentally to thelimit (talk dirty to ya) while somebody watching should think you will never stop – showing perfect form and not defaulting to ET.
Forearm Carry
Carry a medicine ball squeezed in between your forearms and elbows bent at 90 degrees. Don’t hold it withyour hands. Squeeze it and make your pecs and teres major cramp.
