Monday, December 28, 2009

Holiday Hangover

"I consider myself to be a one man wolf pack."

Warm up: Run 400m,then 2 rounds of 10 air squats, 10 jump squats, 10 split squats, 10 back extensions, 10 reverse hyper, 10 jumping pull up, 10 push up burpees, then run 400m.

STR: Bench Press- set of 5 reps, set of 3 reps, set of 1 rep. (75%,85%,90-95%)

on the set of 1 try to do as many reps as possible.

WOD: row 1000m, 21 push press, row 750m, 15 push press, row 500m, 9 push press. use dumbbells, or barbell. Weight for barbell: 115#, DB: 35-45#

Video coming later today! Check out our facebook page and our you tube channel!

Here is Robert pulling 465# 9 times... he was shooting for 12 but the weights started to fall off...   The video is from a black berry so its not too great.

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