Saturday, August 25

« | »

The gym is closed today for the gymnastics seminar.  You're welcome to come in early to finish before the seminar begins at 9:00, at the lunch hour (around noon), or later in the evening after it is over (around 5:00).

1.  3 rounds of "Lynne"
A:  Body weight Bench Press, Max Reps
B:  Max Pull ups, Max Reps – If you can do over 50 kipping pull ups, these should be done as strict pull ups.
Superset means move directly from movement A to movement B.  Rest as needed after movement B.

2.  Strict Press
4 x 8-12 Strict Shoulder Press, across (across means keep the weight the same for all sets)

3.  Band Pull-apartsdemo vid.
4 x 8-12

4.  Strict Dumbbell Shrugs
3 x 8-15 – shoulder go up and slightly back, not forward.

Comments

  1. Jesse Prescott says:

    “Lynne” 200 lb bench.
    1st rd. 5/13 2nd rd. 5/15 3rd rd. 4/17
    Strict press 4×13 at 75 lbs.
    Didn’t have a chance to do the shrugs. I’ll do them on Sunday and post the results.

  2. 3 Rds. “Lynne”: 16/25 @ 103#, 9/26 @ 108#, 5/30 @ 110#
    Shoulder Press 50# – x12, x9, x9
    Band Pull-aparts 2x palms up, 2x palms down
    DB Shrugs – 45#, 3×12

  3. “Lynn”
    1st round (90lbs) 15/10
    (120lbs) 8/11
    (120lbs) 8/11
    Strict Press
    50 pounds all rounds 12 reps
    Band pull aparts
    2 rd purple (12 reps)
    2 rds red band on side (12 reps)
    No time for DB shrugs due to class in gym.

Speak Your Mind

*