Warm up: Shoulder combo, KB Swings, OH Squat
1. Zercher Squat: 6x3 (3 sets @ 80%, 3 sets @ 85%)
2. Sumo Deadlift: 6x3 (3 sets @ 80%, 3 sets @ 85%)
3. RDL: 3x15
4. Broad Jump: 3x6
5. Hammer Curls: 4x10
Team Weighted Abs using 25lb and holding overhead
20 crunches
20 full situps
20 russian twists
30 full situps
All with 25 in air with arms fully extended
Showing posts with label abs. Show all posts
Showing posts with label abs. Show all posts
Wednesday, October 19, 2011
Monday, October 17, 2011
FAIL (today's personal Lift)
1. Max Sumo DL: worked up to 1 Rep.
I have absolutely no problem getting the weight off the ground but as soon as I hit knees or lockout, I fail.
2. Front Squat: Worked up to heavy 5 then heavy 3 then failed.
3a. Weighted GHR Situps: 3x10
3b. Dumbbell Shrugs: 3x15-20
3c. Face Pulls: 3x15
4a. Full Situps: 100 reps
4b. Hammer Curls: 3x15
Killed the abs today hard because I have been neglecting them. I have been hitting lower back 2-3 times a week and am lucky if I hit abs once in 2 weeks.
I have absolutely no problem getting the weight off the ground but as soon as I hit knees or lockout, I fail.
2. Front Squat: Worked up to heavy 5 then heavy 3 then failed.
3a. Weighted GHR Situps: 3x10
3b. Dumbbell Shrugs: 3x15-20
3c. Face Pulls: 3x15
4a. Full Situps: 100 reps
4b. Hammer Curls: 3x15
Killed the abs today hard because I have been neglecting them. I have been hitting lower back 2-3 times a week and am lucky if I hit abs once in 2 weeks.
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