A Training Day In The Life.....

I"m often asked what a typical training day is for me, so here what yesterday had in store.

7:20am:  15 minutes of a mixture of Joint Mobility Drills mixed in with 4 sets of the following: 10 second Parallel Bar Tuck Planche Holds, 10 second Parallel Bar Straddle L Holds, 10 1-arm Push-ups with the feet as close together as possible (5 reps per side)

8:30pm: Upper Body Assistance Work and Conditioning Day:
1.) Parallel Bar Handstand Push-ups (Touching the hands to the shoulders at the bottom of the movement) 6 sets of 5 reps with bodyweight, with 45 seconds of rest between sets

2a.) Weighted Neutral Grip Chin-ups  8 sets of 6 reps with 45 seconds rest, using my bodyweight (181 lbs.) and an additional 90 pounds.
2b.) Basic Gymnastic Rings Maltses Cross Holds  6 sets of 10 second holds with bodyweight, with 45 seconds rest
Pefromed a set of 2a.), rested 45 seconds, performed a set of 2b.), rested 45 seconds, and repeated until all 8 chin-up sets were done and all 6 crosses were done

3.) Weighted Parallel Bar Dips  1 set of 8 reps with bodyweight and an additional 100 pounds

4a.) Gymnastic Rings Body Arm Curls  3 sets of 11 reps with bodyweight, with 30 seconds rest
4b.) Front Straddle Lever Holds  3 sets of 10 second holds with bodyweight, with 30 seconds rest
performed 4a.), rested for 30 seconds, performed 4b.), rested for 30 seconds and repeated until all 3 sets of each movement was completeld

Add in a few minutes of warm-ups before the evening training and a few minutes of cool downs afterwards and you have my training day for yesterday.

Today is set for lower body assistance work and some hard conditioning. The training card is a mixture of barbell high pulls, plate push sprints, medicine ball slams, kettlebell swings, and farmer's walks. It should be a good one.

Talk with you all later.

Yours in strength and health,
Brett Stepan