среда, 8 августа 2012 г.

100812 Пятница



1.  Push Press
Work up to a 3 RM
110kg
2.  Ring Push ups
1 set close to failure - Leave 1-2 in the tank
1 set to failure
Rings should be set at 1" off the floor. 
 Be sure your hips travel the same distance as your shoulders and at the same time.
18/20
3.  Pulling Superset
A.  Pull up Rows, 3 x 6-12 - these are essentially 
a belly button to bar pull up, we are looking for the horizontal row action.  
B.  Bent over Reverse Flyes, 3 x 8-12 - yep, old school 
body building reverse flyes.  Keep it light and controlled.
Rx'd
8kg
4.  Snatch Grip Shrugs
3 x 8 - these can be dynamic, aka - use your hips.  Keep the scapula retracted.
  Straps are OK on this one.
80kg

5. Triplet
9-6-3 of:
 HSPU 
Burpee
Pull ups x4
Push ups x4
Burpee
10:31



Комментариев нет:

Отправить комментарий