Upper Body
Complete as quickly as possible in good form:
50 Wide Chest
40 Pec Deck
30 Seated Dip
(us a weight that allows 12 reps when fresh)
Complete as quickly as possible in good form:
50 Cable Wide Pulldown
40 Pullover
30 Cable Seated Row
(us a weight that allows 12 reps when fresh)
Complete as quickly as possible in good form:
50 Standing Shrug
40 Shoulder Press
30 Lateral Raise
(us a weight that allows 12 reps when fresh)
3 rounds:
No rest between exercises.
8-12 EZ-Bar Curl
8-12 Triceps Extension
8-12 Preacher Curl
(alternate rounds with a partner)
_____________________________________
Weightlifting
Snatch from blocks
Build to a heavy set of 2
CleanJerk
Build to a heavy set of 1
Pause Back Squat :02 in bottom
75% 3×3
3 rounds:
:20 Banded Sorenson Hold
:40 Rest
“Trying to determine what is going on in the world by reading newspapers is like trying to tell the time by watching the second hand of a clock.”
~Ben Hecht
