Scorpion King: The Lion of Olympus

[WolfDreamer]

THURSDAY 12/19/2024: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 115 lbs; mind form!
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs; keep tight
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 30 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps

That's a fire workout! Well done!

 

[Scorpion King]

FRIDAY 12/20/2024: ARMS AND HEAVY BAG

BARBELL CURL: 2 sets of 10 at 80 lbs; up this

SUPERSET
SPIDER HAMMER CURL + LOW CABLE CURLS: 3 sets of 8-10 at 45 lbs and 15+ at 15 lbs

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 65 lbs; up this

SUPER SET
SKULL CRUSHERS + COBRA PUSH-UPS: 3 sets of 8-10 at 45 lbs and 15+ respectively

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

HEAVY BAG: Boxing basics, work on hook form