Friday, April 24, 2015

A. Strict Press – 3 x 5-8 reps (double progression)

used 68# for all 3 sets, made all 8 reps

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

B. Choose one of the following 2 options:

1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang DB Muscle-Snatch – Reps 15-12-10-8 (increasing weight, per arm)

chose Push Press, went 95-105-115-125 and 135. Missed all PP at 135 (PJ, miss, PJ)

C. Lateral Raises x 15-15-12-12 (increasing)

used 7# for both sets of 15, used 8# for both sets of 12

D. Barbell Front Raises – 3 x 10-15 reps

used the 15# bar for 15 reps for all 3 sets

E. Abs – 5 Rounds:

12 Hanging oblique knee-ups
12 Abmat situps (add weight as desired)
24 Russian Twists with med-ball

completed in 8:38

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