25 JUN: WOD3

This is the last workout in the rep range. On Monday I switch to sets of 10 for a week.

  1. Clean: 155 x 5, 4, 5
  2. Incline bench press: 150 x 12, 12
  3. Dips: bw x 4, 4
  4. Chin-up: bw x 4, 4, 3
  5. Bent row: 105 x 12, 12
  6. Prone Raise: 12s x 12
  7. Lateral Raise: 12s x 15
  8. Shrug*: 115 x 12
  9. Incline DB Curls: 20s x 14, 12, 9
  10. Squat: 135 x 30, 30

* Shrugs: MUCH better feel, tighter contraction, and better range of movement with reduced weight. I'll stick with 115 for Monday, then move to 135 by Friday.

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