Lisa and Freddy doing a partner warm-up.

Lisa and Freddy doing a partner warm-up.


A. Push Press, 5 sets of 5 reps. 90-second rests. Increase loads.
*Compare to 10/08/18.

B. Complete as many rounds as possible in 12 minutes of:
Shoulder Press x 4 reps, 75lbs.
Sumo-Deadlift High Pulls x 8 reps, 75lbs.
Front Squat x 12 reps, 75lbs.
*Compare to 03/21/13.

Post loads for part A and total rounds for part B to Members area.


Strict Chin-ups & Arms

1) 3 efforts of max rep strict Chin-ups. 2-minute rests between
2) 3 sets of the following (a.k.a. giant set)
10 Floor DB Tricep Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close-grip Bench Press on floor

Post total reps for part 1 and loads for part 2 to Members area. Compare to 12/06/17.