WOD: Hamstrings Of Valhalla 2015-09-01

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
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Deadlifts: 3 x 8 reps

B. BB Bench Press: 3 x 8 reps

C. BB Incline Chest Press (w/ tension): 4 x 10 reps + drop set (3.0.1.0)

D. Cable (mid) Standing Lat Row L/R: 4 x 10 reps (3.0.1.0)

E. Leg Extensions (2 legs up & 1 leg lower): 4 x 10 reps + drop set (3.0.1.0)

F. Lat Pulldowns w/ rope (dirty 30s): 4 x 10 reps

G1. BB Shoulder Press: 4 x 10 reps (3.0.1.0)
G2. DB Leaning Shoulder Lateral Raise: 4 x 10 reps (3.0.1.0)

I. BB Stiffed Legged Deadlifts (4sec lower): 3 x 10 reps (4.0.1.0)

Train