Riding the Red Line-Day 6
Today’s A block consists of Sotts presses, which will be a new move for many of you. Essentially, you’ll squat down and perform 5 shoulder presses at the bottom of the movement, and then you’ll rise. That’s one rep. You’ll perform 5 of these reps—so 5 squats and 25 shoulder presses per set. And then you’ll perform a total of 5 sets. Check out my video to see how to perform these. You’ll only rest 60 seconds between each set. I’m working with a 35-pound barbell. You should choose the weight that’s right for you even if it’s just a broomstick.
The B block uses the same apparatus, but now you’ll be emphasizing the squat aspect over the shoulder press for overhead barbell squats. Again, choose the weight that’s right for you for every set.
For the C block, you’ll perform your first circuit in today’s workout. This C block begins with a unique, challenging move—barbell rows performed on a GHD (hyperextension) machine. Then follow this up with quality pull-ups using the most challenging version you can perform with good form. Finish off the circuit with ball slams. You’ll rest only 60-90 seconds between each of these 5 C-block circuits.
Today’s D block is a 1000-meter row performed on a machine. I’m a big fan of this machine, and it’s going to come up several more times in Riding the Redline. If you don’t have this machine available, then I recommend substituting a form of cardio that incorporates both upper and lower body. That provides a more intense full-body session. I also want you to take note of how long it takes you to complete your 1000-meters—write this down in your journal. I want you to compete with yourself, trying to complete this distance more quickly each time while maintaining good form. Remember, the more quickly you finish, the sooner you get to rest.
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A BLOCK |
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Sotts press Rest 60 seconds between sets |
5 SETS / 5 REPS |
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| B BLOCK | |
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Overhead squat
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit |
5 SETS / 5 REPS |
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| C BLOCK | |
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Glute-ham developer with barbell row Performed in a circuit with no rest between individual moves, but with up to 60-90 seconds of rest between each circuit |
5 SETS / 15 REPS |
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| Pull-up | 5 SETS / 5 REPS |
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| Ball slam | 5 SETS / 20 REPS |
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| D BLOCK | |
| Row machine | 1 SET / 1000 Meters |
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TIP: My training philosophy is about working your body holistically. While many trainers emphasize traditional bodypart splits, I believe that you should train like an athlete more than targeting specific muscles groups. That means you’ll train some muscle groups on days when they’re sore or fatigued from the previous workout. This won’t lead to overtraining if you adhere to my nutrition and supplementation recommendations, and incorporate a rest day after 3 days of training.
