IAGMcEoDbg0
Complete 3 sets each:
1 Embedded BL + 5 Tempo Yewkis
1 Embedded Straight-arm Fly + 5 Tempo PL Dips
1 Embedded FL + 5 Tempo V-ups w/ Lift
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier MPPu/MPPr variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
2) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.
3) Please note that Straight-arm Flys can be very challenging. It may be necessary to hold the bottom position of the Straight-arm Fly from your knees. Whichever position you choose to perform the Straight-arm Flys from, make sure that your elbows are completely locked at all times.
4) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
5) Use a tempo of 212 for the basic strength sets. This equates to a 2 second descent, followed by a 1 second pause at the bottom, then a 2 second ascent.
6) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary if a particular movement is either too easy or too difficult.
7) DO NOT skip the Bridge Wall Walks at the end of the Workout.