Wednesday, April 18, 2012

A) Four sets of:
Assisted Ring Dips x 15 reps @ 20X1 tempo
Rest 45 seconds
Prone Plank Hold x 90 seconds
Rest 45 seconds

B) Rest exactly three minutes after completing the five sets in A, and then:

Three sets of:
Diagonal Walking Lunge x 20 steps (10 each) @ 11X1 tempo
(let’s add a little weight here with DBs held at sides)
Rest 45 seconds
Single-Arm Bench Press x 10-12 reps each @ 21X2 tempo
(let’s try these with a 25 lb. DB)
Rest 45 seconds

C) Rest exactly three minutes after completing the four sets in B, and then:

Three sets of:
Side-Lying Powell Raise x 8-10 reps each arm @ 3011
Rest 30 seconds
Banded Clam Shells x 15 reps each leg @ 3011
Rest 30 seconds

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