First time? Check out the Training Guide
Happy Friday, fellas!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
A) 1 and 1/4 Front Squat
3x5 @ 70% of 1rm front squat, if known demo
B) Trap Bar Deadlift
Build up to the heaviest possible set of 5 reps for today. Shoot for a heavier weight than last week. demo
C1) Single-arm Dumbbell Farmer Carry
3x30 sec each arm demo
*Only use a weight that you can carry without leaning to either side.
C2) Single-arm Dumbbell Overhead Hold
3x30 sec each arm demo
D) Barbell Cheat Curl
4x6 w/ slow, 5-sec eccentric demo
E) Dumbbell Cross-body Hammer Curl
5x10 ea arm demo
F) Barbell Wrist Roller
3x4 ea direction demo
G1) Plank
3x1:00-1:30 demo
G2) V-Up
3x10-15 demo
DEVELOPMENT:
1. Take a cold shower first thing upon waking.