Latest News

Saturday 311211

Posted on December 31, 2011 by admin. Filed under Exercise

Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3

21 – 15 – 9
Supine bar rows, get your body as close to horizontal as possible, alternate your grip
OHS 20kg

then…

Dynamic effort press 12 x 3 @ 55% + purple bands.
6 x @ 30 seconds rest.
2 x @ 1 minute rest.
4 x @ 30 seconds rest.

rest…

3 rounds of:
15 Incline DB press 15kg
15 Push press 15kg
15 Bench tricep roll backs 15kg

rest, then…

Run: 10 x 200m, rest 2:00

Post loads and splits to comments.

“Striving for success without hard work is like trying to harvest where you haven’t planted”
- David Bly

Leave a Reply

You must be logged in to post a comment.