WOD: Wednesday Step It Up 2015-05-27

INFO:

SETS X REPS
Dumbbells (DB); barbells (BB); Hammer Strength (H.S.)
Tempo (s) = (lower, bottom, lift, top); (1.0.1.0)= default
(<) = Pyramid Up; (>) = Pyramid Down/ Drop Set
Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

PROGRAM:

A.  BB DEADLIFTS (build up to max): 6 X 5-1 REPS (<)

B.  2 DB STEP UPS (1 step + 1 rep): 4 X 20-16 REPS

C.  BB BENCH PRESS: 5 X 5-1 REPS (<)

D.  LAT PULLDOWNS W/ ROPE (dirty 30s): 3 x 10³ REPS

E1. CABLE KAYAK ROWS L/R: 3 X 8 REPS (3.0.1.0)
E2. CABLE LAT PUSHDOWNS: 3 X 8 REPS (3.0.1.0)

F1. DB CHEST FLYES: 4 X 8 REPS (3.0.1.0)
F2. DB CHEST PRESSES: 4 X 8 REPS (3.0.1.0)

G.  BB FRONT RAISES: 4 X 8 REPS (3.0.1.0)

Work Hard. Train Righteously.