Barbell Work
A1) Push Press – 4×4
A2) Ring Row or Bent over Row 4×8
Rest 2 minutes between sets
Half Cindy
As many rounds as possible in 10 minutes:
5 Pull ups
10 Push ups
15 Air Squats
Coaches Notes
To do a bent row, begin by setting up similarly to a deadlift. Hips are high, shins vertical, and chest covering the bar. The position we are looking to achieve once we break the bar off the floor, is the torso almost parallel to the ground. Row the barbell up until it makes contact with the lower part of your pecs. Guide the bar back till the arms are locked out but do not place the bar back on the ground. All reps should occur with the bar hanging from the arms slightly off the ground. Be sure not to lower the bar too quickly because the weight can pull the chest down and compromise the lower back’s position.
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zero comments today?
Topic proposal:
Is there really a “shirt monster?” If so, what is his name, where does he live in the gym and what did Carter do to piss him off?
Well anyone that has ever come into the gym and seen Carter knows there is at least a sleave monster somewhere. Who knows what Carter did, but it has to be severe because that monster won’t allow any article of workout clothing to remain fully intact.
Do not be fooled, there is no “monster.” Carter delicately traces, measures and cuts his college t-shirts with the manual dexterity of a surgeon. He only handwashes and line dries them so they will last for years and years just like his sole pair of red shorts.
Who coaches at 4:30pm? I think I get to leave early today and workout, YAY!!!!!!!!!!!!!!!!!!!!
Drew usually coaches at 430 on thursdays but he left for San Diego for the RKC (Russian Kettlebell Challenge) ceritfication. Not sure who is covering for him! Excited about learning some new kettlebell skills when he comes back!