072 : 003 The Quest S2E5 (upper)

When you get something write in programming, it is a great feeling. It makes it start to seem like you have a handle on the concept you are developing in your body. Maybe simpler still, it is acknowledging that after years and years of trying, you are starting to accurately communicate with your body. Be very aware that the eccentric of the bench press is very potent and this lead to the only modification we had to make which was to cut from three rounds to two.

Upper

5 min shoulder CARs

3 rounds 30-sec each:

Push-up

Down dog

Plank + shoulder tap

Inch worm

3 rounds

30-sec of each:

Prone prison CAR L/R

E/R snap back

Flexion hover

Work

10m plank rope pull

30-sec single arm bench eccentric +30-sec max rep bench

Finish

4x20/10 prone delt fly / hold

4x20/10 lateral raise / hold

4x20/10 BB curl