Wednesday, March 13th, 2013
Bend + Upper Body Pull/Upper Body Push + DB or KB Burner
A. Deadlift @ 20×1, 10 sets of 2 reps @ lightweight, rest 30 seconds between sets.
Concentrate on Speed of the Movement
B1. Strict Pronated Wide Grip Pull Ups @ 20×1, 4-6 reps x 3 sets, rest 1 minute.
People who cannot perform strict Pull Ups, have them perform Negative Pull Ups or Weighted Negative Pull Ups and Bicep Curls. So 3-4 reps of Negative Pull Ups and then Bicep Curls, 10-12 reps x 3 sets. Please remember to have a partner assist you up for these.
B2. DB Single Arm Press @ 30×0, 8-10 reps/each arm x 3 sets, rest 1 minute.
C. Teams of Two Complete the following:
Complete 10 sets in total of:
250 meter Row Sprints. One Partner does 250 meters of rowing, while the other partner rests, and then they switch. Goal is to complete TEN 250 meter row sprints as a team.