Listen to this song: Waka Flocka Flame - Hard In Da Paint
Monday, January 17th 2011 8 AM
Upper Body Strength 1
A1. Flat DB Bench - Work up to 6RM: (45, 65, 75, 100)
A2. Chin ups - 4xARAP (8, 8, 6, 5)
A3. Pec minor mobility 3x20s ea.
B1. Inverted Ring Rows - 3xARAP (12, 12, 12)
B2. Farmers Walk - 3x40 yards - (330)
B3. Band Pull aparts - 3x12 (black FTS band)
B4. Seatead prisoner thoracic rotations (3x6 ea)
Conditioning - Glycolytic Capacity
Rower: 2 rounds of 5 reps. 30 seconds on as hard as possible, rest until HR < 120 BPM.
TRAINROGUE.COM
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