Wednesday, February 13th, 2013
Bend/Upper Body Push(Variant Movement) + Posterior Chain/Upper Body Pull + DB or KB Burner
A1. Deadlift @ 30×1, 4-6 reps x 3 sets, rest 1:30.
A2. Single Arm DB Strict Seated Press @ 20×1, 8-10/each arm x 3 sets, rest 1:30.
B1. Barbell Good Mornings @ 31×1, 8-10 reps x 3 sets, rest 1:30.
B2. Ring Rows @ 22×1, 6-8 reps x 3 sets, rest 1:30.
These are meant to be done to perfection if they done correctly, you will see what we are trying to do here through building up Scapula, Rhomboids, and Deltoids.
C. Three Rounds for time of:
10 DB Thrusters @ mod weight