20090422 – 07h00 – Voters Day
Just a few of us today (where the lazy people were on this day off work is a mystery)
JM & warmup
JW designed the workout for the day. Damned hard I thought!
C, P, Windmill, O/H SQ,TGU all on one side, then the other. Single reps, so keep going up in weight till at your max.
Then some O/H lunges & squats. Start with weight in (L)… lunge forward x3 with (L) leg, then sideways x3 into a SQ, then backwards x3 with (L). Repeat (R)
Now switch sides.
Start with weight in (R)… lunge forward x3 with (L) leg, then sideways x3 into a SQ, then backwards x3 with (L). Repeat (R)
Some DBL moves. D/L’s,Rows,Renegade Rows,DBL C,DBL SQ
A few DBL O/H moves for those with good shoulder flexibility (sadly not me).
Weighted pullups. 8kg, 12kg, 16kg, 20kg, 24kg, 32kg, 40kg
That’ll do it! Cool workout. Thx JW