Friday 2.8.19

3 sets

A1. Seated barbell strict press

6 reps @ 42X1 tempo

*pause for 2 seconds at chin height

Rest 30 seconds

A2. Barbell upright row

10 reps @ AHAP

Rest 60 seconds between sets

3 sets

B1. Lying tricep extension

10 reps @ moderate weight

No rest

B2. Dumbbell bicep curls

10 reps per arm

*alternate arms each rep

No rest

B3. GHD sit ups

10-15 reps

*scale to 30 Russian twists @ 15/10kg

No rest between sets

5 rounds


12/9 cal AB

10 Russian kettlebell swings @ 32/24kg

In remaining time max bench press @ 52.5/30kg

Rest 1 minute between rounds

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