Tuesday: 130205 (4-5)

Posted: January 27, 2013 in MetCon
Tags: ,

WEEK 4: Day: 5

DE Upper Body:
Speed Bench: 9×3 (#)

Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
Alternating Tabata’s:

Stict Pullups
Dips
Wall Ball Throws 20/14#

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Comments
  1. Paulo Santos says:

    WEEK 4: Day: 5

    DE Upper Body:
    Speed Bench: 9×3 (95#)

    Accessory:
    Dumbbell RS Press: Work up to a Heavy 6 (60#)
    Yates Rows: Work up to a Heavy 6 (155#)

    MetCon:
    Alternating Tabata’s:

    Stict Pullups: 4 reps
    Ring Dips: 5 reps
    Wall Ball Throws 20#: 8 reps

    Assistance:
    Cable Rear Delt Flies: 3×12 (15#)
    EZ-Bar Curls: 3×12 (65#)

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