Men! I'm pumped to share this workout. It's not part of my 5/3/1 routine, but what i decided to do is take any specialized areas that many people overlook and it them hard. So basically anything i miss throughout the week i hit hard in this SPECIALIZED WORKOUT! Here it is...enjoy!
Hang cleans (for cardio) w/ handstand push-ups for 3 rounds - Hang cleans 20, 15, and 10 reps at 135lbs and AMAP handstand push-ups
Towel pull-ups (for grip) w/ decline rows - 5 rounds for AMAP
Plate neck raises w/ forearm roller for 3 rounds - plate raises for 10 reps and forearm roller for AMAP
DB oblique raises - 3 sets of 15 reps at 75lbs
It felt awesome to get a little extra cardio in and hit, what i like to call, the specialized lifts!
Stay Strong - John
Dudksi! This looks like one of my ISI(Iron Sharpens Iron) underground style workouts! Good work bro! How many pullups did you do if you dont mind me asking?:)
ReplyDeleteHaha...great minds think alike! I should have posted that...I did 15 for most sets and fell to 10 for my last. It was good to get some extra grip work in. I could barely open my hands when I was done. ;-)
ReplyDeleteNice bro! Ya thats a great grip work excercise, I'm gonna add them into my workout tomorrow! Thanks brother!
ReplyDelete