REB
Warm Up:
upper sled drag
shoulder stuff
Main Event:
flat dumbell press
-5 sets of 10 with the goal of getting heavier each set while not missing any reps. If you are awsome enough to need heavier dumbells then your gym has feel free to wrap a band around you back and press away.
Dead Hang Pull Ups:
5 sets of AMAP
-followed immediately by
Dips:
5 sets of AMAP
mc hammer curls:
3 sets of swole
DES
Warm up
sled
hips
Main Event- straight bar vs band
-with a light or average band on a straight bar smash all over 10 sets of 2 with as little rest as you need between
speedy pulls
-8 sets of 3 off the floor @ 70%ish
GHR
x alot x a few
hypers
x alot
abs
x more
“When you play, play hard; when you work, don’t play at all”
Theodore Roosevelt
MEB
warm up
sled
shoulders
Main event- push press it real good
-feel free to be as awesome as Dmitry as you smash a huge single
kbell “z press”
-sit on ground, spread eagle and smash 3 sets of 25
pull ups
-until death x 3
bandy tris
-x awesome
mc hammers
x more awesome