Sunday July 31/11

A1. Chinups (palms facing you); 10, 10, 10; 60s rest.
A2. Goblet Squat w/ KB; 10-15 x 3 sets; 60s rest.

B. Front Plank; Max attempt x 2; 60s rest b/t attempts.

C. One Arm DB Row; 7-9 reps x 4 sets; 60s rest b/t arms.

D. Duffle Bag Ladder:
Duffle Bag Clean + Alternating Lunges

For the chinups use a wt./assistance that you can do all 10 reps, make them a bit harder for each set if using assistance. If doing all 10 reps w/ body weight or even additional wt. then see what your 10 rep max wt. is for the chinup. Front Plank... I heard someone on C shift mention they could do 4:40?? What about you? Go for it twice! One Arm DB Row- add 5% to the wt. used during the workout last Saturday.
Ladder:
How far can you go doing:
Clean the bag to your arms and perform 2 Reverse Lunges, drop the bag, clean the bag and do 4 lunges (2 per leg), drop, clean + 6 lunges.....
Try to get up to the 30 lunges, you can take a breath when the bag is on the ground but try to avoid dropping the wt. during a set.
If needed do 2-3 sets of 2-10 lunges.... questions, let me know!




Wt. can be this way or upside down... whatever. Just be sure the squats feel good and the wt. is challenging for you but not so heavy that you can't do at least 10 reps.




Skip forward to the 1 min mark... this is D of the workout today. The wt. doesn't need to be very heavy for this to be an awesome workout! If it feels light either go quicker or heavier. Have fun with this one!