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Sunday, October 14, 2012

Wednesday, October 17, 2012

A. For Time:
The various progressions will be on the whiteboard.

Ladder of 10 down to 1
Deadlifts 185/275 lbs
ring dips


B1. low gate mobility - behind the knee pistol x 5 reps per leg x 3 sets

B2. Weighted Butterfly Stretch x 30 reps plus 30 sec hold x 3 sets

B3. Jefferson Curls x 10 reps plus 30 sec hold x 3 sets

B4. Weighted shoulder dislocates on your belly - 10 reps plus 30 sec hold x 3 sets

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