Wednesday, May 27, 2015

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

went 78# for all 3 sets of 8!!

***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 HMS, went 33/53/63/73

C. Incline DB Front Raises (lying face down on bench) – 3 x 12-15 reps (same weight)
***Complete a DROP SET on the final set

i think i used 15#’s for the 3 sets and then 8#’s for the drop set, but not sure

D. SUPERSET x 1 set:

DB Lateral Raise “Swings” x 50-60 reps (Basically half reps of Lateral Raises, with double the weight)
https://www.youtube.com/watch?v=tbuZsjLZl_M
***Note that the 50-60 reps don’t need to be unbroken. Just accumulate them AFAP
SUPERSET – Static lateral arm hold (no weight) x 60-90 seconds

used 20# i think…not sure, and held the lateral raise for 90 secs

E. Lindsay Renteria special – 4 Rounds for time:

10 TTB (or hanging oblique knee raises)
20 Abmat Sit-ups

completed this…didn’t record time

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