020812 Четверг

1.  Bench Press

Work up to a 1 rep max
120kg

2.  Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set.  

Use the first set to determine the appropriate weight.
60/60 @ 12x2 (20)


3.  3 Supersets of:
A.  Strict Bent Over Row, 6-8 reps - Overhand grip.  

No torso movement up or down throughout ROM.
B.  Rehab High Hang Muscle Snatch, 8-12 reps - This isn't about how 

much weight you can get up.  Focus on the external rotation (aka "the turnover") and

 slight press up at the end of the movement.  NO OVER EXTENSION of the midline.  
80/25


4.  Clean Grip Shrugs
4 sets of 12 - Retract shoulders as you shrug.  Shoulders should go 

up and BACK, not up and forward.

100/100/100/80

5.  4 RFT:

15 KBS 32kg

12 Hand Release Chest Slap Push ups

9 Strict Pull ups

6 Strict HSPU

3 Muscle ups l-sit

12:20

6.  ShoulderExternal Rotation

2x15-20/side.

Rx'd