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| McCall Scott |
Warm up: 1000m row building speed every 200m...then warm up light weight with bench and rings rows 2-3 rounds 8-10 reps.
1A. Close Grip Bench @ 30X1; 4x5
1B. Wt. Chins Ups @ 30X0; 4x5
2. E-ROM HSPU 4x5; 5sec down each rep / 3min rest b/t sets
3. Back Ext@ 4022; 4 x 8-10; rest 60 sec
4 counts down, come up in 2 counts, hold top position for 2 counts
4. FLR - 300sec from the floor
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What is FLR?
ReplyDeleteFront Leaning Raise...feet up on 20 inch box while you hold a plack push up position...keep tummy tight and back flat...hips dont drop!
ReplyDelete1A. Bench: 4x5 @ #195
ReplyDelete1B. Chins: 4x5 @ #35
2. E-rom HSPU: 4x5 from floor
3. Back Ext: 4x10
4. FLR: 20" box,...good ab and back burner.
Dan:
ReplyDeleteCGB: 185#, 185, 195, 205
Chins: 35#, 35, 40, 45
HSPU on 45# plates assisted up
Back Ext: #30
FLR: 300 in 10:30
Erin:
CGB: 115#, 120, 125, 125
Chins: 15# for all
HSPU on 45# plates assisted up
Back Ext: 20#
FLR: 300 in 7:25
This workout was TORTURE!!! It was hard to hold everything for so long!
cgb: 85#, 75# the rest
ReplyDeletechins: first 3 in every set #8, the last 2 just chins
hspu: 4x5 from floor
back ext.:4x10
floor: 300 sec hold
CGB: 75#, 85, 95, 100
ReplyDeleteChins: 10,10,5,5# 4x5
HSPU: 4x5 from mat
Back Ext.: 4x10.. my back was on fire!
FLR: 300 sec hold.. I'm thinking I jacked this up.