WOD: April 2017 Exercises

tricep exercise: triceps extensions - bulk

SAVAGEST TRICEPS THERE IS

Cable Tricep Extensions
4 sets x 8 reps (2-0-1-0)

A1. Reverse Grip L/R - no rest - perform a2 immediately
A2. Overhand Grip L/R - rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/extension - 0)
- complete A1 & A2 left hand then A1 & A2 right hand


shoulder exercise: shoulder press - bronan

CRUSH YOUR SHOULDERS

Barbell Shoulder Presses
A.    5, 5, 5, 5, 3, 3, 3 reps - rest 60-90 seconds
- use 30, 40, 50, 60, 70, 80, 90% of 1RM respectively


leg exercise: barbell squats - broindas

SPARTAN VOLUME TRAINING

Barbell Squats
10 sets x 10 reps - rest 60 seconds
- use the same weight for all sets
- always save one rep in the tank



Category: WOD