Daily Workout: January 7th, 2020

Upper Body (Muscular Endurance)

Part A and B repeat week to week. Track these metrics

Tempo should be controlled and consistent



A. Alternate Movements x 3 sets each:

Both movements in 12-18 Rep Range



Close-Grip Barbell Floor Press

Rest 1-2 min

Neutral Grip DB Seal Rows (or Cable Row/T-Bar Row)

Rest 1-2 min



B. Alternate Movements x 3 sets each:

Both movements in 14-20 Rep Range



DB Z-Press

Rest 1-2 min

DB Curls

Rest 1-2 min



C. 2 Rounds:

First round lighter, final round challenging



Barbell Hang Muscle Snatch x 10-15 Reps

Rest 30-60 sec

DB PJR Pullovers x 10-15 Reps

Rest 30-60 sec

Barbell Hang Muscle Snatch x 50% of the reps from first set

Rest 2-3 min



D. 2 Rounds:

First round lighter, final round challenging



Ring Rows or Inverted Rows x 10-15 Reps

Rest 30-60 sec

Lying KB Tricep Extensions x 10-15 Reps

Rest 30-60 sec

Ring Rows or Inverted Rows x 50% of the reps from the first set



Rest 2-3 min