THRASHING OF THE DAY
THRASHING OF THE DAY
Upper Body Strength / Hypertrophy Work
Upper Body Strength / Hypertrophy Work
Today's Thrashing - Upper Body Strength / Hypertrophy Work
WARM UP:
Pull Ups 4 x failure ( wide grip, Narrow/ underhand grip, wide grip, narrow/ underhand grip)
Medicine Ball Throw, Wall Slams- 4 x20
STRENGTH:
Barbell Push Press 5x5 80% of 1RM
Superset - “ –> ” indicates superset, 1 and 2 are a contrast superset. Perform one set of 1, rest 30 seconds, perform a set of 2, rest 90 seconds and start over.
1 Superslow Eccentric Push Press *- 5x5 60% of 1RM (Lower the bar in 6 seconds, especially from forehead to clavicle) –> 2 Dumbbell Flat Bench Press 20% of 1RM
Bent-Over Barbell Row 4 x 6-8
Lat Pulldown 4 x 6-8
Email pics to Team@tohofit.com or Tag us on Facebook and Instagram #TohoFit #GetAfterIt #Thrashing #CrushYourGoals
Today's Thrashing - Upper Body Strength / Hypertrophy Work
WARM UP:
Pull Ups 4 x failure ( wide grip, Narrow/ underhand grip, wide grip, narrow/ underhand grip)
Medicine Ball Throw, Wall Slams- 4 x20
STRENGTH:
Barbell Push Press 5x5 80% of 1RM
Superset - “ –> ” indicates superset, 1 and 2 are a contrast superset. Perform one set of 1, rest 30 seconds, perform a set of 2, rest 90 seconds and start over.
1 Superslow Eccentric Push Press *- 5x5 60% of 1RM (Lower the bar in 6 seconds, especially from forehead to clavicle) –> 2 Dumbbell Flat Bench Press 20% of 1RM
Bent-Over Barbell Row 4 x 6-8
Lat Pulldown 4 x 6-8
Email pics to Team@tohofit.com or Tag us on Facebook and Instagram #TohoFit #GetAfterIt #Thrashing #CrushYourGoals