Greetings dear friends of SWC, today the training started with the execution of a quite functional routine, it consisted in the execution of a movement similar to the burpees with a dumbbell, this movement or exercise is called “Single Arm Devils Press” it was the second time that I executed it since I started my training with my friend @jhorman611 and I can tell you that I already control the execution of the movement in a better way. The first block of the training was pretty cool as it demanded a lot from me and I was able to perform, another movement that I am also mastering much better are the box jumps, I remember when I did my first jumps I felt super heavy, now I master better the impulse and the fall I have improved a lot the jumping technique.

After finishing the first block, we proceeded to move to the bodybuilding area and there we performed the second and third block of the training.

These were the exercises that made up the three training blocks:

First Block

• Single Arm Devils Press (16-14-12-10-8-6-4-2).

• 5 box jumps between each set.

Second Block

• Dips 15 Rep.

• Pulley Open 12 Rep.

• Heavy Deltoid Lateral Extensions 10 Rep.

• Light Deltoid Lateral Extensions 10 Rep.

Third Block

• Pulley Posterior 12 Rep.

• Push-ups 12 Rep.

• Ab Roller 10 -12 Rep.