Surge Elite Performance & Fitness – Surge Muscle
Metcon (No Measure)
A1) In 6 Sets:
Build to today’s Heavy 2-4 RM of Barbell Incline Bench
A2) 1 Set:
After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight.
B) 3 Sets:
Push Up or Dip Variation x 10-20
*Add weight if able to
C1) 3 Set:
Hand Anchored Landmine Row x 8-12
*Choose a different horizontal row variation then you used in the first 3 weeks.
C2) 3 Sets:
Banded Triple Threat x 20 (Face Pull + External Rotation + Banded Press)
D1) 3 Sets:
Prone Dead Stop DB Rear Delt Fly x 6-12 (Lying face down on bench, bring db’s to floor pause and then lift)
D2) 3 Sets:
Bradford Press x 6-12 (over and back equals 1 rep. Do NOT lock out arms, keep constant tension)
D3 ) 3 Sets:
1 ½ rep DB lateral Raise x 6-12 (Raise to shoulder height, bring back down ½ way and then back up)
D4) 3 Sets:
Plate Bus Drivers x 6-12 (Use a plate extend it at shoulder height and rotate as if you’re driving)
E) 3 Sets:
Biceps Curl Variation x 8-12