Thursday, 6/21/12

Rony and Casey talking AFTER working out. Good job!
No chatting, no distractions, no excuses!

Warm-Up:
Tricep Walks: everybody does them. If you don't want to do them, go to another gym

Strength:
Speed Bench: 8 x 3, 50% + bands
Boardless 3-Board Press: 4-5 x 6-8
Rows: 4-5 x 8-10 (no, bent over dumbbell rows don't count. Neither do one-arm dumbbell rows. Use the chest supported row and put some fuckin' weight on there!)
Tri's: 3-4 x 12-15
Rear Delts: 3-4 x 15-20

MetCon:
6 RFT:
10 Pull-ups
10 Ring Dips
*If you do the metcon, CUT DOWN ON ASSISTANCE WORK. That doesn't mean do the lower end of the reps, that means eliminate exercises altogether. Cut the rows to 2 sets, get rid of the tri's, ditch the rear delts. If you still feel good after the metcon, then you can add in a couple sets of tri's or rear delts.