WOD: I’m Not A Playa I Just Press A Lot

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Using Your First Day Back Workouts To Your Advantage

3 days off and glad to press a bit of this and a bit of lats. Taking time off is essential for muscle growth. Some workouts you’ll recover quick but other times you’ll need that little bit of extra time to recover. A long weekend or life in general may give you that added extra time to rest and recover. That first day back is always welcomed but usually the body feels a bit stiff. This workout was a little wake up for the rest of the week.

barbell shoulder press with kraven

Workout: I’m Not A Playa I Just Press A Lot, Tues 4-Aug-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Build up to work sets
  • Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Shoulder Press: 3 x 10 reps
B. BB Squats: 3 x 10 reps
C. BB Bench Press: 3 x 10 reps
D. H.S. Lat Pulldowns L/R (dirty 30s): 4 x 10³ reps
E. DB Chest Flyes & Chest Press superset: 4 x 10² reps
F. BB Chest Supported Lat Rows: 5 x 20 reps

Fight!

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