fat wednesday

Workout Wednesday Oct 26th 2011

Week XI, Workout B

Warm-Up: 1000 meters easy on rower; 20-22 s/m, resistance 3.

Mobility: Hip/Ham/Quad/Calf/Ankle/Shoulder/Forearm/Wrist

Deadlift w/ Fat Bar: 3 x 40 lbs / 3 x 80 / 3 x 100 / 3 x 120 / 5 x 140.

Wrist/Forearm Rehab (worked in as needed with above and below):

(a) pronated and supinated wrist curls: 5 x 20 x 8 lbs.

(b) 3 x 10 x 15lbs FatGripz: curls & press; bench & reverse delt flye; reverse curls & triceps extension; high-pulls & front delt raises.

Push-Ups: 4, 3, 3, 3, 3

Chin-Ups (fat bar orange band): 3, 3, 2, 2, 2

“Conditioning”

200m Farmer’s Carry w/ 15 lbs FatGrips DBs
500 jump rope single unders
200m Farmer’s Carry w/ 15 lbs FatGrips DBs
500 jump rope single unders
200m Farmer’s Carry w/ 15 lbs FatGrips DBs


Let me know what you think...