Rugged Workout of the Day - 1/15/11 - Pressing Focus
by Rugged Coaches on 01/15/11
Here's the first of many Rugged Workouts of the Day. These will be accompanied by video demonstrations as soon as I get up to speed on editing video from my new Flip Cam. In the mean time if you have any questions about any of the exercises feel free to email me: brian@areyourugged.com.
Always use resistance that allows for clean safe form on all exercises.
First Super Set - repeat 3x with 30sec or less between each set
a) 12 reps Push Ups or Bench Press @65% of 1RM
b) 8 reps each leg - Barbell Overhead Walking Lunges
(core tight & shoulder packed)
Second Super Set - repeat 2x with 30sec or less between each set
a) 12 Push Ups or Bench press @65% of 1RM
b) 8 reps each arm - Single Arm Barbell Overhead Walking Lunges
(use about 50-60% of the weight you did with 2 arms)
Third Super Set - 3x (a-12rep + b; a-10rep + b; a-8rep + b) 30sec or less rest
a) 12, 10, 8 Pyramid - Get Up Sit Up (increase wt each set)
b) 12 - Dips (can be assisted, body wt, or resisted depending on your strength level)
Finish with:
3 sets of 6 reps/arm of Single Arm Barbell Clean & Press
Shown in this video. Adding the overhead squat is optional.
