Friday, June 5, 2015

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

83# for 8-6-6…getting stronger!!

***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)

HMS @ 33/43/53/73

C. 7 sets each – REST ONLY WHILE OTHER ARM IS WORKING, so caution with weight selection
12 Lateral Raises RIGHT arm
12 Lateral Raises LEFT arm

used the 8# weights…this was tough!

D. SUPERSET two movements x 3 sets each:

DB Front Raises (both arms same time) x 10-12 reps
SUPERSET – DB Upright Rows x 10-12 reps (same weight as Front Raises)
Rest 2 min

used the 15’s for both mvmts…12 reps all 3 sets

E. AMRAP 6 min:

Lying Leg Raises (with hip thrust at top) x 15-20 reps
Abmat Sit-ups x 15 reps
Hanging Oblique Knee-Raises x 15 reps
Plank x 30 seconds

2 full rounds + 9 lying leg raises


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