ESC : 034 Strength Endurance
Warm-up:
3 sets of 20 reps of each movement:
-DB Curls
*This should be completed as a complex doing all 60 reps of each set with the same weight.
Work:
Part 1
Cascade Ladder
10-1 (10, 9, 8…1) Seated DB Clean and Press @ heavy
“Rest” 10-seconds between sets by holding dumbbells at the bottom portion of the lift (think farmer’s hold). When you fail, drop the weight of the DBs and start the ladder over until you can complete the entire ladder unbroken.
Reverse Grip Dumbbell Piston Bench Press
8-5-3-2
3 Rounds - Resting as needed
Part 2
Cascade Seated Dumbbell Complex
Seated Dumbbell Lateral Raise for 30 reps or failure
rest :30
Seated Dumbbell Front Raise for 30 reps or failure
rest :30
Seated Bent-over Rear Delt Fly for 30 reps or failure
rest 2min
x 2 Sets
*Choose a weight that is hard or close to impossible for 30 reps
Flow:
After warming up appropriately, the player will started seated with 10 reps dumbbell clean and press. After the 10 reps sh/she will hold DBs in the bottom position (not setting them on the ground) for 10-seconds before starting the set of 9. And so on in this pattern until the ladder is complete. Of the player breaks on the ladder, he/she will drop weight and start the ladder over. You are allowed three attempts to get through the ladder unbroken.
The player will then move on to the DB piston bench press. With a heavy weight the plater will assume a bench press position locking both DBs out perpendicular to body. They will press 8 reps on their non- dominant side and then press 8 reps on their dominant side, locking out the arm that is complete before descending the remaining 5-3-2 rep scheme. They will complete this sequence for 3 rounds.
The closing piece is meant to be light. player will attempt up to 30 reps of a seated lateral delt fly. Resting 30 sec and then a front raise for the same reps, and finally, bent rear delt fly.
