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Two workouts

August 27, 2010

Dynamic lower and upper.  Got slammed at work and didn’t post yesterday’s workout, but I’ll give it to you today anyways.  This is technically the start of Deload week, so we’ll be going super low volume and just get some good work in.

WORK – Dynamic Lower

  1. Z-Health Warmup
  2. Shoulder Work
  3. Jump Rope
  4. Depth Jumps – 4-6 sets x 3 reps
  5. Superset – 4-6 sets:
    • GHR/Glute Ham Back Extensions
    • Jump Rope x 50

And that’s that.  It may not feel like it, but this is an outstanding workout.  Trust me.

WORK – Dynamic Upper

  1. Z-Health Warmup
  2. Shoulder Work
  3. Jump rope
  4. Superset:
    • Press – work up to 5-8 x 3 @ 50% 1RM
    • Chins – Do a set after each Press set
  5. Superset:
      • Dips
      • Inverted Rows

      Fast workout, in and out of the gym.  More time for Man Ranch and/or NorCal Margaritas.

      FOF!

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