Wednesday August 29th,2012

Everyone:

A. Seated DB Overhead Press  @3010.  Build to a 6 rep max at tempo.

B. Mini Band Pull Aparts -   3 sets of 10.   Rest 1 minute between.


Level 1:

for time:

21-15-9
Deadlift - moderate load -  ~50% of 1RM.
push-ups (or modified push-ups).   PERFECT FORM TO 3" depth.

Level 2:
scaled Diane
for time:
21-15-9
Deadlift 225#/135   -  use ~60% of 1RM if these weights are too heavy to move consistently through.
Ring Push-ups-    PERFECT FORM , FULL EXTENSION AT TOP.


Level 3:
for time
21-15-9
Deadlift  225#/135#
Handstand Push-ups



Cool down for all
stretch or foam roll  pecs and lats, hamstrings and low back.