Saturday: 130209 (1-1)

Posted: February 4, 2013 in MetCon
Tags: , ,

WEEK 1: Day: 1

ME Upper Body:
Decline Bench Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Chest 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:

Ring Pushups
Strict Pullups
Dips

Post total reps to comments:

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

See EXERCISE PAGE for list of Exercises.

Comments
  1. Paulo Santos says:

    WEEK 1: Day: 1

    ME Upper Body:
    Decline Bench Press: Find 1RM
    245# (40# PR)
    265# fail

    Accessory:
    Dumbbell Press: Work up to a Heavy 4 (45#)
    Dumbbell RS Press: 5×15 (30#)
    Chest Supported Rows: 5×12 (35#)

    MetCon:
    Alternating Tabata:

    Ring Pushups: 6 reps
    Strict Pullups: 3 reps
    Dips: 5 reps

    Assistance:
    Dumbbell Bicep Curls: 2×15 (25#)

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