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WOD: Bang Bang The Basics

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You Can Never Go Wrong With Picking Shit Up

Bang Bang! Monday and this week it’s 5 x 8 reps on my big lifts. Decided to help out a fellow bro during the workout. So after the big 3 with the bro we hit banged out some back.

Deadlift with Deadpool Bro

WOD: Bang Bang The Basics 2015-08-17

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Build up to work sets

Workout Program:

A. BB Shoulder Press: 5 x 8 reps

B. BB Deadlifts: 5 x 8 reps

C. BB Bench Press: 5 x 8 reps

D. Lat Pulldowns – wide grip & narrow grip superset: 4 x 8² reps

E. Seated Lat Rows w/ 2 handles (run the stack): 6+ x 6 reps (3.0.1.0)↑

F. Cable Face Pulls w/ rope (to eyes, neck, chest): 4 x 8³ reps (3.0.1.0)

 

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