Twice a Week Workout

August 12, 2013

With armwrestling hampering my recovery ability I'm going to knock my gym workouts down to two per week. If I only pull once per week I'll do an EDT style AW gym workout in it's place.

Gym workouts.

Day 1
Jake Sullivan based Squatting
WU to 75% 3 x 3r
65% x AMRAP
-Add 5-10# per week. When I miss a rep go to 3 x 2r and repeat until a miss then 3 x 1r. When I miss at this I'll start the cycle again.

If I feel like additional work I'll use some front squats or some hammy work.

DeFranco Shoulder Shocker

Day 2
Ditillo Benching
WU to 75% x 1-2 x 3-5r
90-95% x 5-10 x 1r
65% x 1-2 x AMRAP

Rex' Deadlifting
Week 1
Work up to a 1RM
90-95% x 5 x 1r

Two assistance exercises 3 x 15r

Week 2
Work up to a 1RM
80% x 3 x 5r

Two assistance exercises 1 x 30-50r

Armwrestling Gym Training

15 Minute EDT Cycles
1a) EZ Curl w/Manus
1b) Supinated Pushdowns

2a) Hammer Curls w/Manus
2b) DB Skullcrushers w/Manus

3a) HC Open Hand Wrist Curls
3b) Hercules Bar Extensor

4a) Guillotine Gripper with Cocked Wrists
4b) TTK