Thursday, 7/12/12

More Pain
Upper Body Partner Bag Throws
Rotator Cuff Rehab/Prehab

Speed Press or Push-Press: 8 x 3, 50% + bands
1/4 Dips: 3-4 x 6-8
Pull-ups: 3-4 x 10-12
Tri's: 3 x 12-15
Rear Delts: 3 x 12-15

Optional Pain:
Tricep Walks: 4 hurdles, 3-5 push-ups before each
Ring Rows: 10-15
GHD Sit-ups: 20
*Scale as needed. No excessive resting!


Anonymous said...

I googled this, but couldn't find an answer. What are tricep walks?

Knock said...

I'll try to get a video of it up tomorrow. There's a couple variations we have been using. The basic idea is having one foot in a band held by a partner while you walk on your hands holding dumbbells.

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