Class Schedule
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Monday 4/3/17


A1. Single Arm DB Shoulder Press; 5 reps x 4 sets, rest 45

*Find a tough 5 reps by 4th set

*Start with non-dominant arm first

A2. Supinated grip BB Rows; 6-8 x 4 sets, rest 45

*Find tough 6 by 4th set


B. Every 5 minutes for 5 rounds:

500m Row

8 Push Presses

Row a pace that feels between 80-90%. Score total load moved for the Push Presses (out of a total 40 possible reps). The Push Presses come off the floor and must be done unbroken. Score a zero for any set in which you can’t perform the 8 reps unbroken.

**These must be push press’s. If you jerk the repetition does not count!!


Optional Accessory Work done after class

A1. Alternating DB Front raise; 10/arm x 3 sets

A2. Db lateral raises; 12-15 reps x 3 sets


B. Standing DB Shrugs (Heavy); 15 reps x 4 sets