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!
5min Jump Ropes
3x10 Push Up
3x10 TRX Rows
3x15 Shoulder Dislocates / Band Pull Aparts
3x20 Barbell Deadlift
5x50y Sled Pull
EMOM Log Clean & Press Ladder @150lb Log. Climb one rep each round until you either cannot complete a rep or time runs out.
“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
P.U.M.P Circuit 4xRounds
A1-Pull Up x5-10
A2-Single Arm DB Row x8-10
A3-Barbell Shrug x10-15
“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
Best total time to complete wins!
Joe Riggio is Founder/CEO or Varsity House Gym.