Week 11 Day 3 Exercise 2 Barbell Strict Press
Train Like Jen - Gym Version: Week 11 Day 3
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37s
5 sets
Set 1 12 light reps with 2 second slow count on descend
Set 2 10 heavier reps with 3 second slow count on descend
Set 3 8 heavier reps with 3 second slow count on descend
Set 4 8 heavier reps with 3 second slow count
Set 5 6 Heavier reps no slow count use regular tempo (these should feel somewhat heavy but doable), immediately follow with a 15 second hold of barbell overhead in full strict press extension
Note: Increase barbell weight each set, go heavier than your usual if possible, we want to progressively increase the weight we are using to continue to shock the body and cause transformation. Keep your core tight while pushing up to avoid excessive arching of the back. Pay attention to the slow counts and the hold with barbell overhead on the last set. Rest 2 minutes between sets.
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Week 11 Day 3 Exercise 3 Latteral raises
3 sets of (1 set = all 3 weights below)
Max amount of reps with heavy dumbbell
Max amount of reps with medium weight dumbbell
Max amount of reps with light weight dumbbell
Note: Perform as many reps as possible with heavy dumbbell until you can’t successfully perform another rep with good form, ... -
Week 11 Day 3 Exercise 4 Conditioning
12 minute amrap (amrap means as many rounds as possible of)
Conditioning
20 Inclined push-ups
30 Air squats
15 each arm Single arm bent over row (suggested weight 10-15 pounds)
40 Lateral dumbbell hopsNote: Move from one movement to the next immediately and with little rest as possible, stay m...
