Wed. May 30/12

Part One- In Gym
A. SumoDeadlift; 3 sets of 5-15 reps- add 5-10# to last time and make the same or more reps
(shoot for one or both because either will indicate progress- more wt and same reps, same wt and more reps.... or more wt and more reps!)

B.  Dumbell Rows; 2-3 sets with moderately heavy DB- first sets 5-10 reps, last set as many as possible (can you get 25 reps??  If you got the 25 reps last time up the wt. by 5-10#)

Part 2- In bay or outside (with as much PPE as you want to tolerate, including BA)
C.  Set a timer for 10 mins and repeat as many times as you can:
10-20 KB Swings
Duck Walk- as far as you can** make sure your knees/back are happy with these!
50-100ft Farmer Carry- foam pails at minimum wt. and be sure to stand tall, nuts up, belly button in!


Duck Walk