Push and pull day

Push/Pull

this is a great way to get a lot of work done in a very short amount of time. Plus it gets you flat out strong fast!!!!

1st we started with this great barbell drill. You take a barbell and jam it into the corners of a wall. You put plates on the other end and grab the end of the bar. From here you do a explosive push press. On your last press you get the bar into a ROW position and do rows with the same weight back to back.

barbell push press/ rows 3 sets of 6 per arm

Incline dumbbell press/ pull-ups 3 sets 12 reps on the incline press, pull ups was max reps

ez-bar tri-set!!!! we took the ez bar and did 10 curls, the go right into 10 overhead extension and then put it on the floor and do 10 roll outs for your abs. this was done for 3 sets

Finished with 3 sets of explosive type push ups!