Ok, I missed a few work outs since I decided to do this but going to be as religious as I am capable of. Need to catch up on a few so here goes.
Location: Moutainside Fitness, Westminster, CO
5 min. Rowing @ 2:30/500m
12 min Warm-up and mobility complex (will explain this in another post)
1A: Bench Press (I will post a video off of Diesel Crew that is an AWESOME tutorial of how to bench press properly when I figure out how to embed )
5 reps @ 135#, 5 @165, 5 @185, 5 @ 205, 3 @225
1B: Weighted Pull-ups
5 reps bodyweight, 5 @ 10#, 5 @ 20#, 5 @ 25#, 4 @ 35#
NOTE: 1A and 1B denote doing alternate sets with approx 1 minute rest between exercises
2A: Deadlifts (I don't use gloves or a belt for these)
5 rep @225, 5 @ 245, 5 @ 265, 5 @285, 3 @305
2B: Side Press (This is like a one armed shoulder press done with an Olympic bar. Described fully in Pavel's book "Power to the People")
5 rep @45, 5 @ 50, 5 @ 55, 5 @60, 5 @ 65
10 minute Stretching
Let me test out how to embed the Bench Press video:
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