4/15/16

AM Workout (0615)

A.

EMOM 12:

3-6 Ring Muscle-ups 

B.

Every :90 for 12 (4 sets of): 

Station 1: 10 Line Facing Burpees*

Station 2: 10 Thrusters (95/65#)*

*Add 1 rep each movement, each round

PM Workout (TBD)

A.

3x15-20 Incline Bench Press

Leave 2 in the tank and go all

out on 3rd

3x10 3 way raise

Rest 2 minutes

B.

3x15 Strict Pull-ups

3x15 Each SA DB OH

Press – AHAP

Rest 2 minutes

C.

3x15

Machine Decline Bench

Lat Pull Down Behind Neck

Rest 2 minutes 

D.

3x15

Machine Shoulder Press

T-Bar Chest Supported Row

Rest 2 minutes 

E.

3x6-8, 4 second eccentric 

BB Skull Crushers

BB Curls

Rest :90

F.

3x6-8, 4 second eccentric 

ALT DB Hammer Curls

DB Skull Crushers

Rest :90

G.

3x15, giant set

DB Preacher Curls - squeeze

for one count at top

Tricep Push Downs - squeeze

for one at bottom

BB Reverse Curls

Triangle Push Ups

Rest 1 min