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