april 18, 2015

A. Build to an 8rm/leg RFESS @ 30X1 with DB 20# both legs

B1. CGBP; 6-8 reps x 3 sets; rest 45 sec 75#, all 8's
B2. TGU- kneeling to stand only; 6/leg x 3 sets; rest 45 sec 35# both arms
B3. Pendlay rows @ 20X2; 6-8 reps x 3 sets; rest 45 sec 65#, all 8's

C1. DB ext. rotations @2020; 8-10 reps x 3; rest 30 sec 8# for 10, 10# for 10, 10# for 10 both sides
C2. BB shrugs with 3 sec pause on top; 8-10 reps x 3 sets; rest 30 sec 95#, all 10's

D. Accumulate 3 min FLR- on hands, arms ext. 1 min/1 min/1 min

+

10 min easy AD done