Tuesday, May 12, 2015

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

used 78#, went 8-7-4

***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 Muscle-Snatch (barbell) – Reps 15-12-10-8 (increasing weight)

Chose to do HMS’s, went 33#, 53#, 63#, 73#

C. Lateral Raises (with 1 sec hold at top on each rep) – 3 x 12 (same weight)

used 8#/hand

D. SUPERSET x 3 sets:
Underhand Barbell Front Raises x 12-15 reps
SUPERSET Upright Rows (no momentum) x 10-12 reps
(Use same weight/barbell as Front Raises)

used the 15# training bar for 15 reps of FR and 12 reps of UR’s

E. 3 Rounds:

15 Windshield Wipers (scale = hanging oblique knee ups)
20 Lying Leg Raises with pelvic thrust at top
25 Russian Twists with med-ball

Completed this, didn’t record time…


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