Riding the Red Line:Day 9
Today begins with 5 sets of push presses for 10 reps. We’ve done this one before, but now we’re taking up the reps. Stretch out your shoulders beforehand, but make sure to keep your form tight as you perform every rep. Always focus on quality over weight. That’s how you make progress without injuring yourself.
This B block includes 3 exercises for 3 circuits. But don’t forget that windmills and dumbbell floor presses are unilateral moves, so you need to perform them for each side. That means you’ll perform 50 total reps before you rest. Dumbbell shoulder presses from the floor is a new move for this program. What I like about this is that it requires so much core work to stabilize your body. Make sure to keep your form strict and hold your midsection tight while performing this challenging move.
The C block consists of weighted step-ups using a box or bench, performing all reps for one side before the other. Transition immediately into dumbbell thrusters, and then finish off each circuit with a 200-meter row. Keep track of all your times for every row session, trying to complete each row session as quickly as possible with good form. Keep track of all your times in your journal (or on your phone) during the 60-90 second rest period you take between each circuit.
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A BLOCK |
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Push press Rest 60 seconds between sets |
5 SETS / 10 REPS |
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| B BLOCK | |
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Bent-over barbell row
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit |
3 SETS / 10 REPS |
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Kettle-bell windmill* |
3 SETS / 10 REPS PER SIDE |
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One-arm dumbbell shoulder floor press |
3 SETS / 10 REPS PER SIDE |
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| C BLOCK | |
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Weighted step up
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5 SETS / 10 REPS PER LEG |
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| Dumbbell thruster | 5 SETS / 15 REPS |
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| Machine row | 5 SETS / 200 Meters |
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TIP: You can take your journal with you to the gym, or you can program in your workouts on your phone ahead of time, and then update them as you complete each exercise or circuit. If you use your phone and a paper journal, then you can transfer that information onto paper at the end of your workout or at the end of the day. Of course, you can also just keep your journal in a digital file. Use the format that works best for you to make sure your journal is as accurate and detailed as possible.
