Thursday, December 1, 2016


Practicing pull-ups make them stronger

Later this month we will do a 1 rm
Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Anytime after benching, perform:

A. 200-500 meter row warm-up then 500 meter row for time

B. Four rounds not for time
     There and back waiter's walk (one KB overhead and one by your side)
      25 GHD sit-ups*
      20-15 GHD back extensions*

Regular sit-ups and stiff-legged barbell deadlifts to scale

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