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| I Dare You to Caption This... |
1A. Bent Over DB Rows
7 x 3 @ HAP
1B. Bench Press
7 x 3 @ 75%
Rest 60 - 90 seconds between each set.
2A. Rack Pulls (video here, start watching at :55)
3 x 6 @ 85% of Deadlift
2B. DB Shoulder Press
3 x 4 @ 85%
Rest 60 - 90 seconds between each set.
3. Glute Ham Raise
3 x 10
Rest 30 Seconds between each set.
4. Sled Drags
3 Front / 3 Back / 2 each side 25M. HAP.
Rest 60 - 90 seconds.
"side" means with the weight belt and sled strap on,
side step out with lead leg and follow with your back leg.
WOD
Class WOD
"They're...behind me again, aren't they?"
ReplyDeleteI feel like a loser with this hat on. Where is Kameron?
ReplyDelete"We lost the cheer stick..."
ReplyDeleteMonday work...
Back Squat:
10 @ 165, 8 @ 185, 6 @ 200, 4 @ 215
Front Squat
5 @ 135, 3 x 5 @ 155
Class WOD
"bummed in cool places" its my favorite thing to do on roller coasters. I try to get everyone in my car on board by saying, we should all have a little fun as possible on this ride, and then if everyone gets on board its always the coolest picture of the riders.
ReplyDelete