ONWD-2025-014

2025 - May - Session 6

Austin Haedicke

strengthrebound

training-log-group

146 Words | Read Time: 39 Seconds

2025-04-30 17:00 -0700


Intention:

Here we’re exploring the concept of classic hypertrophy (think “pump”) as a recovery mechanism to stimulate blood flow. Manage the load so that acidity builds, but remember we don’t want to be “less sore” the following day, not “more sore.”

Warm Up:

  • Shoulder CARs, 3 x 3
  • Elbow CARs, 3 x 3
  • Wrist CARs, 3 x 3

Work:

  • Standing Strict Press, 1 x 50
    • Every time you break, do 2 standing strict curls with the same load.
  • Lateral Delt Raise, 1 x 20
  • Rear Delt Raise, 1 x 20

Flow: Start with the strict press and do as many of the 50 reps as you can unbroken. If you stop to rest, that’s fine, but put the barbell down, and switch to standing underhand bicep curls for 2 reps. Then, continue working on the 50 presses.

Support:

  • Incline Walk on Treadmill x 5 minutes (easy)