🛡️ NOTORIOUS W.O.D — DAY 2

PUSH — Chest / Shoulders / Triceps
Coach Rich | Daily Training

Theme:
Upper pressing volume + fascia expansion.
Today is about controlled suffering — clean reps, short rest, and chasing a deep, productive pump without wrecking tomorrow.

You’re not trying to be explosive.
You’re trying to accumulate quality work.

🔥 WARM-UP (10–12 min)

Open the shoulders. Prep the elbows.

  • 5 min easy bike or walk

  • Band pull-aparts x20

  • Scap push-ups x10

  • Light DB bench x12

  • Arm circles x10 each direction

⚔️ PRIMARY LIFT — GVT

Bench Press or Machine Chest Press

  • 10 sets x 10 reps

  • Rest: 60 sec

  • Load: ~55–60% effort

Coaching Notes:

  • 3–4 sec controlled lower

  • Light pause near chest (no bounce)

  • Press smooth, no lockout slam

  • Same bar path every rep

If reps get shaky → weight stays the same.
This is volume discipline, not max strength.

🧱 SECONDARY PRESS

Incline Dumbbell Press

  • 3 x 10–12

  • Moderate load

  • Full stretch at the bottom, steady press up

Think chest leads the movement, not shoulders.

💥 FS7 FASCIA CIRCUIT

Minimal rest. Chase the pump.

7 Rounds Each
30 sec rest between sets

  1. Cable Fly – 12 reps

    • Stretch wide, squeeze hard

  2. Dumbbell or Cable Lateral Raise – 12 reps

    • Soft elbows, slow control

  3. Rope Triceps Pushdown – 12 reps

    • Full extension, split the rope

🔥 Expect:

  • Burning shoulders

  • Tight sleeves

  • Chest swelling with every round

That pressure is the point.

❄️ COOL DOWN (5 min)

  • Light walking

  • Chest and shoulder stretch

  • Long exhales to calm the system

📝 DAILY NOTE

If today felt “too easy,” you rushed it.
If it felt brutal but controlled — you nailed it.

This is Notorious W.O.D:
My daily training, shared openly.
Scale when needed. Show up regardless.

Tomorrow we move — recover, reset, and stay sharp. 🛡️