Monday, July 29, 2013
July 30, 2013
Warm up: sled drag 3 plates: backward: up&out,stomach, ears, bicep curls
forward. DB fly's, KB windmills, KB TGU
A- Bench: 45x10, 95x5, 135x3 then work up to manageable 3 rep
then add sling shot: find 1 rep max
C- 3xAMRAP@80%
D- BB bent-over rows from floor: 5x10@135
E- DB bench: 3xAMRAP@60
F- banded tri push-downs: 3x25
G- Hammer curls: 3 x 7 heavy
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Warm up: sled drag 3 plates: backward: up&out,stomach, ears, bicep curls forward. DB fly's, KB windmills, KB TGU
A- Bench: 45x10, 95x5, 135x3 then work up to manageable 3 rep then add sling shot: find 1 rep max
185x3
205x3
225x3
Sling shot
255x1
W-E-A-K
C- 3xAMRAP@80%
205x9
x8
x6
D- BB bent-over rows from floor: 5x10@135
E- DB bench: 3xAMRAP@60
22
18
15
F- banded tri push-downs: 3x25
Green band
G- Hammer curls: 3 x 7 heavy
@60 lbs
Warm up: sled drag 3 plates: backward: up&out,stomach, ears, bicep curls
forward.10# - T Y and I-DB fly's, KB windmills, KB TGU-35#
A- Bench: 45x10, 95x5, 135x3 ,185x3,205x3,225x3then work up to manageable 3 rep
then add sling shot: find 1 rep max 275,295,315( heavy but successful )
C- 3xAMRAP@80%- 5,6,5
D- BB bent-over rows from floor: 5x10@135
E- DB bench: 3xAMRAP@60 -24,18,16
F- banded tri push-downs: 3x25( green)
G- Hammer curls: 3 x 7 heavy(60)
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