WOD: September Workout Highlights

chest exercise: chest press hammer strength - heman

I HAVE THE PEC POWER!

Hammer Strength 1 Arm Chest Press L/R: 4 sets x 8 reps (2-0-1-0)
- (2 second lower - 0 - 1 second lift - 0)
- rest 60 seconds
- can substitute apparatus with regular chest press machine


shoulder superset: shoulders lateral raise & front raise - vigilantes

VIGILANTE DELTS

A1. Cable Side Lateral Raises L/R
A2. Cable Front Raises L/R
4 sets x 8 reps (2-0-1-0)
- (2 second lower - 0 - 1 second lift - 0)
- no rest between A1 & A2 sets
- perform both exercises with left then right respectively


20160921 deadlifts chains zeus

CHAINS OF OLYMPIA

Barbell Deadlifts With Chains: 5 sets x 3 reps
- affix chains to overload at top of lift


leg exercises: trap bar deadlift chewie

DON’T MESS WITH THE HEX

Trap Bar (Hex Bar) Deadlift: 5 Sets X 5 Reps
- use raised bar handles to target more quads
- rest 60 seconds


chest exercises: chest flyes mayan

I CRUSH BICEPS

A1. Dumbbell (DB) Power Chest Flyes: 4 sets x 8 reps
- no rest - start a2. right away
A2. Db Chest Presses (Elbows Tucked): 4 sets x 8 reps
- rest 60 seconds
- warm up sets do not count



Category: WOD