Professor X Boot Camp - Day 1

by Christian Thibaudeau

DAY 2 AM

VERTICAL PRESSING

*ALL SETS OF EVERY PRESSING MOVEMENT IS PRECEDED BY 5 OVERHEAD MED BALL THROWS A. Standing/Seated barbell press with normal grip 4-6 x 3-5 reps B. Standing/Seated barbell press with wide grip 4-6 x 3-5 reps C. Standing barbell press behind neck 4-6 x 8-10 D. Bradford press 4-6 x 6-8 E. Alternating KB press 3-5 x 6-8 per arm F. 1-Kettlebell press 3-5 x 8-10 reps DAY 2 PM STRUCTURAL SHOULDERS

HYPERTROPHY SUPERSET A (NO REST BETWEEN EXERCISES) A1. ! DB lateral raise heavy x 10-15 reps A2. DB lateral raise moderate weight x 8-10 reps A3. DB full range light weight x 8-10 PERFORM 3 TIMES HYPERTROPHY SUPERSET B (NO REST BETWEEN EXERCISES) B1. 1-Kettlebell front raise x 8-10 B2. 1-kettlebell press x max with same weight B2. 1-kettlebell slightly cheated front raise x max reps with same weight PERFORM 3 TIMES HYPERTROPHY SUPERSET C (NO REST BETWEEN EXERCISES) C1. Seated kettlebell lateral raise x 8-10 C2. Seated kettlebell front raise x max reps with same weight C3. Seated KB clean and press x max reps with same weight PERFORM 3 TIMES HYPERTROPHY SUPERSET D (NO REST BETWEEN EXERCISES) D1. Gironda DB swing x 8-10 D2. DB laterals x max reps with same weight D3. Arnold press x max reps with same weight PERFORM 3 TIMES