5 Rounds – Max Reps
Bodyweight Bench Press
Rest precisely 2 minutes between each round.
This is a good primer to start our week. Use good bench press form and any style of pull ups you like. Make sure you rest between rounds. The rest period is important as that brief respite allows for more work in the succesive rounds. Don’t dally around between the exercises, bang out the bench, then hit the pull ups, then rest. Record your max reps in each exercise.
Afterwards, I want you to do some core work. This will come in the form of “Waiter Walks” with a DB. Go as heavy as you can, so long as the shoulder does not collapse and become passive (I will go to about 45-55 Lbs). A “Waiter Walk” is done by holding a DB in one hand, locked out overhead. I like to do these in a square, since the corners add a stability challenge. Walk for approximately 50 yards or so total, however you choose to do it. Switch hands and do it on the other side. Do a total of 4 walks per side, so combined total of 8 walks. Lock it out, tighten up, take small smooth steps and keep that DB balanced nicely overhead. If you are losing the shoulder, go down a tad in weight, but going too light will defeat the purpose of this exercise.
When you are all done, stretch out for a few minutes. Hit the hams, quads, glutes and flexors primarily then go onto other parts that may need it.