Emily on the Glute Ham Developer
Cycle: Summer 2010 (pdf)
Week: 100815
Please note, all these workouts assume a proper warm-up.
Regulars
Session 1 (R1)
Complete between primary sessions A and B.
Deadlift – Find a new 3 Rep Max
1-Arm Strict Dumbbell Press – Work up to a heavy triple on each arm then do two more sets of 3 with the same weight.
Session 2 (R2)
Complete between sessions B and C.
Run 400 meters
Max Pull-ups
Run 800 meters
Max Push Ups
Run 800 Meters
Max Air Squats
Run 400 Meters
On the pull-ups once you come off the bar you’re done. On the push-ups once you drop to your knees you are done. If you need to scale the push-up elevate your arms on a bench, boxes, or bar in the rack. On the air squats if you rest more than 3 seconds at the top or you move your feet (like to shake them out) you’re done.
