Posts Tagged ‘Z press’

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

Power Wheel roll puts x 10 reps

pike push ups x 10 reps
specific warm up (5 minutes)

Z press set up and light practice

strength (20 minutes)

Z press x 3 reps x 4 sets
conditioning/accessory work (2 rounds)

Meadows rows x 7/7 reps

tri-set tricep complex x 4

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell suitcase swings x 35 reps

sandbag shouldering x 10/10 reps

sandbag BTN strict press x 10 reps

specific warm up (5 minutes)

Z press set up and light reps

strength (20 minutes)

Z press x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

seated Adex club pull overs x 10 reps

seated Adex club isometric crucifix hold x max. time