Wednesday, December 28, 2022

Wednesday Warmup

10:00
1;00 ski erg
25' bear crawl
15 air squats
25' bear crawl
40' sled drag...... into

2 rounds
15 lightweight front shoulder raises 15 lateral raises
15 bent ovr rear shoulder raises

A1  Bench Press
Using the KABUKI multigrip barbell AND Chains

8 reps x 6 sets using 95% of your heavist set of 10 from last time. rest :30 before a1

A2  EZ Bar Curls
12 x 5 sets. lightweight here

rst :90 before a1

B1 PullUps

5 reps x 5 sets with 2-3 sec negative on each rep

B2 Cable Triceps SIngle Arm Extension with supine grip 12/arm x 5

heavier than last time rest :90 before b1

C1  Seated Wide Grip Cable Row 15 reps x 4 sets

C2  Incline DB chest flies 15 x 4

C3  Seated DB OH Press 15 x 4