AT HOME WARM UP:
General upper body w/ emphasis on chest and lats

All 4s rounding/extension/rotation x 1-2:00
Floor Wrist Stretch x 1:00
Floor Lat and Chest Stretching x 5ea
Wall Slides or Floor Angels until burn
Push Up Hand Walk + Rotation and Reach for 3-5 reps
Lunge and Reach + Elbow 2 Instep x 3ea
Clap Push Up x 2-3

AT HYDRO:
“Lynne-ish”
Bench Press AMRAP (.75-1.0BW/.5-.75BW)
Ring Row AMRAP (Feet on box if needed)
REST AS NEEDED
Bench Press AMRAP
Strict Pull Up AMRAP (Banded)
REST AS NEEDED
Bench Press AMRAP
Kipping CTB or Chin Above AMRAP (Pull Up Hold)
REST AS NEEDED
Bench Press AMRAP
Kipping Chin Above (Pull Up Hold or Hang AMRAP)

Pick a bench press weight between 75-100% of your bodyweight for Men and 50-75% of bodyweight for Women…

Choose a weight that allows around 10-20 reps per set and a pull up variation that allows you to get some volume also…

AT HOME: Equipment
DB Bench Press or Floor Press AMRAP
DB High Pull AMRAP
REST AS NEEDED
DB Bench or Floor Press AMRAP
DB Reverse Fly AMRAP
REST AS NEEDED
DB Bench or Floor Press AMRAP
DB Curls AMRAP
REST AS NEEDED
DB Bench or Floor Press AMRAP
DB Bent Over Rows AMRAP

Use whatever you have and try to use controlled tempos that allows you to do no more than 25 reps per set on the Bench trying to match those reps on the pulling movement if you can without losing shoulder positions…

AT HOME: No equipment
Push Up AMRAP (Scale to table or wall)
Floor or Carpet or Door Pull Ups
REST AS NEEDED
Push Up AMRAP
Sheet or Towel Rows or Table Rows
REST AS NEEDED
Push Up AMRAP
Face Down Thumbs Up Overhead Arm Lifts
REST AS NEEDED
Push Up AMRAP
Face Down Thumbs Up Side Arm Lifts

Slow the tempos down to make things harder as needed!

Justin VanBeek

Written by: Justin VanBeek

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