Wednesday, February 6th, 2013
Bend/Upper Body Push + Posterior Chain/Upper body Pull + DB/Burpee Burner
A1. Deadlift @ 21×1, 5-7 reps x 3 sets, rest 1:30.
Look at deadlift from last week, January 30th, and go up in weight on your last set.
A2. DB Tate Press @ 22×2, 8-10 x 3 sets, rest 1:30.
Check Video on Webpage
B1. Banded Good Mornings @ 41×2, 10-12 reps x 3 sets, rest 1 minute.
B2. Strict Pronated Pull Ups @ 21×1, AMRAP x 3 sets, rest 1 minute.
People cannot perform strict pull ups, they must perform Negative Pull Ups @ 30×1, 3-4 reps x 3 sets, please assist them up or have them with a partner. After completing one set of negative pull ups, they go right to 10-12 bicep curls, then rest. For those who cannot perform negative pull ups, they must perform strict ring rows @ 31×1, 8-10 reps x 3 sets, then perform bicep curls.
C. For Time of the following:
21-15-9 of :
DB Thrusters @ moderate weight