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Friday, May 19, 2017

UnforgibbonUnforgibbon Brand X Trainer
WARM-UP:
3x
20 banded lat pull-downs 
20 ring rows
20 dumbbell rows each arm 

CONDITIONING:
Advanced
4 rounds
20 incline push-ups
15 dumbbell shoulder presses
10 barbell skull crushers

Intermediate
4 rounds
15 incline push-ups
15 dumbbell shoulder presses
10 barbell skull crushers

Beginner
3 rounds
10 incline push-ups
15 dumbbell shoulder presses
10 barbell skull crushers

-then-

3x
1:00 – bike sprint 
Rest 3:00

MOBILITY:
3x 
2:00 each leg – pigeon pose
2:00 – foam roll IT band
2:00 – banded lat stretch 

Comments

  • Shoulder oress
    107# x8, x11

    4rds
    20 incline push ups 24" box
    15 DB presses 20#
    10 barbell skull crushers 45# bar
    12:00

    3rds
    1:00 bike sprint
    3:00 rest
    50 cals
  • UnforgibbonUnforgibbon Brand X Trainer
    Deads
    500# x 3 tap n go, +10# all-time pr

    5 rds
    5 deads, conventional/double overhand, 335#
    10 back rack walking lunges, +10# each round, 135#-175# (last round was hard = train wreck) 
  • SandyWSandyW Member
    Dead lift 
    180# x 8, x13 (stopped, probably had a few more)

    Shoulder press
    68#
    X 8, x 13

    Paused ascent
    72#
    3 × 5

    Incline bench
    65#
    3 × 5
  • tapodacatapodaca Member
    Overheard Press
    1x8 125#
    1xAMRAP 125#x11

    5x5
    Pause Ascent Press 
    110#

    Bench Press 
    1x8 210#
    1xAMRAP 210#x11

    3x5 
    Incline Bench
    185#

    3x
    weighted bar dips
    25#x13
    35#x11
    45#x8
  • BigOBigO Member
     Done Thursday
    WARM-UP:
    4x
    10 air squats
    20 Cossacks 
    10 goblet squats
    20 Spider-Man lunges 
    10 windmills 

    TEKKERS:
    10:00 
    Clean technique work using 165# or less 

    CONDITIONING:
    Advanced
    7 rounds
    30-second bike sprint
    30 mountain climbers 
    Rest 2:00 

    MOBILITY:
    3x 
    2:00 – foam roll it bands (Is itpossible to slow down time? Yep. Just roll IT bands across)
    2:00 – foam roll quads
    1:00 each side – couch stretch 
  • BigOBigO Member
    WARM-UP: 4x
    15 dumbbell shoulder presses 
    15 PVC pass-throughs 
    15 incline push-ups 

    CONDITIONING: 
    3 rounds
    5 single-arm dumbbell snatches each arm, 40#
    5 single-arm dumbbell push presses each arm, 40#
    5 chest-to-bar pull-ups and 7 bar dips

    ACCESSORY:
    4x
    20 sit-ups 
    20 hollow-to-reverse sit-ups 
    1:30 plank hold

    MOBILITY:
    3x
    1:00 – cobra pose
    1:00 each side – triangle pose 
    1:00 bottom of squat 
This discussion has been closed.