Wednesday, February 6th, 2013
Squat Intense + Single Leg/Upper Body Pull + Scap/Core
A. High Bar Back Squat @ 20×0, 4-6 reps x 3 sets, rest 2-3 minutes.
Look at last weeks score for High bar Back Squat, go up in weight slightly, 5 to 10 lbs on last set, Wednesday, January 30th, 2013
B1. DB Box Step Ups(No Drive up on leg- this is not a Russian step up) @ 11×1, 8-10/each leg x 3 sets, rest 1 minute.
B2. Kipping Pull Ups, 8.8.8 x 3 sets, rest 1 minute.
If you’re a man and cannot do 3 strict pull ups or a woman who cannot do 1 strict pull up pronated, then you must either do negative pull ups and bicep curls or ring rows and bicep curls.
Assisted Negative Pull Ups @ 30×1, 3-5 reps x 3 sets or Ring Rows @ 30×0, 8-10 reps and Bicep Curls @ 10-12 repetitions.
C1. DB Cuban Press @ 30×0, 8-10 reps x 3 sets, rest 1 minute.
C2. Plank Holds on Elbows x 30-45 seconds x 3 sets, rest 1 minute.