Wednesday, August 7, 2013

Wednesday - Aug. 7

MedBall Throws
 2 x 8 @ 3kg

2-arm Swing
10 x 20, 24, 32, 32kg

DB Shrug
20 x 50, 70, 100#

Push Press - axle
8 x 15, 55kg
5 x 66kg
3 x 79kg
2 x 92kg
Upper Back and traps are not supporting much weight today.  Will attempt this again on Friday.

Hangboard

Intermediate Level  - 10 minutes
1st.                15 second hang + 3 pullups – Large Edge
2nd.              2 pullups – Round Slope
20 second hang – Medium Edge
3rd.               20 second hang – Small Edge
15 second 90o bent arm hang – Pocket
4th.               30 second hang – Round Sloper
5th.               20 second hang – Large Edge
4 pullups – Pocket
6th.               3 offset pullups each arm – Jug/Small Edge
(change hands each rep)
7th.               15 knee raises – Jug
15 second hang – Medium Edge
8th.               25 second hang – Medium Edge
9th.               15 second hang – 45O Slope
3 pullups – Jug
10th.           Hang as long as you can – Round Sloper

Wrist Roller
 3 x 12.5#

Chris's Int/Ext thingy
3 x 10 @35# all directions

3 Blob lifts each hand

2 InchDB Rows each hand


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