SUPER PUMP

6061

By: Joe Riggio

AUG

05

Saturday at 7:27am


 

SUPER PUMP! 

 

Nothing elicits a great pump then variation.  Doing exercises that you have never done or haven’t in a while will blow you up fast.  On Fridays, we like to finish the week with our infamous “JailHouse Friday” workout.  This workout is a combination of intense upper body volume (serious beach pump) and a seriously hard competitive finisher where our athletes must compete as a team or as an individual.  Here’s this past Friday’s work.  Give it a go! 

 

 

 

Warm UP

 

5min Jump Ropes

 

10x Stairs

 

SWU:

 

2x30/30 Shoulders

 

3x10 Push Up

 

3x10 TRX Rows

 

3x15 Shoulder Dislocates / Band Pull Aparts

 

3x20 Barbell Deadlift

 

5x50y Sled Pull

 

WO:

 

EMOM Log Clean & Press Ladder @150lb Log.  Climb one rep each round until you either cannot complete a rep or time runs out. 

 

Then:

 

“Chain Gang” Put three chains around neck (dog pound style) and perform as many reps as possible.  Remove one chain and go again.  Remove another.  Then go as many as possible with just bodyweight.  A good goal is 50+ push ups.  Perform 2x Rounds

 

Then:

 

P.U.M.P Circuit 4xRounds  

 

A1-Pull Up x5-10

 

A2-Single Arm DB Row x8-10

 

A3-Barbell Shrug x10-15

 

Finisher:

 

“The Duke” Perform as fast as possible. Can be done as individual or as a team. 

 

1x25yard Seated Prowler Rope Pull @200lbs (Tractor Pull)

 

5xTire Flip @500lbs

 

1x25yard Sled Back drag @ Body weight

 

1x50cal Airbike

 

Best total time to complete wins! 

 

 

 

Joe Riggio is Founder/CEO or Varsity House Gym.

 

Jriggio@varsityhousegym.com

 

www.varsityhousegym.com

 

@CoachJoeStrong

 


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