January 8, 2009
Get out your 1RM's from Dec. 18.
(1) 8 Rounds @ 90% 1RM:
3 Bench Press
3 Deadlift
(2) 8 Rounds @90% 1RM:
3 Overhead Press
3 Front Squat
(3) 5 Rounds:
5 Iron Cross Pulls
10 Floor Wipers
5 Slasher-to-Halo (each side)
(1) 8 Rounds @ 90% 1RM:
3 Bench Press
3 Deadlift
(2) 8 Rounds @90% 1RM:
3 Overhead Press
3 Front Squat
(3) 5 Rounds:
5 Iron Cross Pulls
10 Floor Wipers
5 Slasher-to-Halo (each side)
Comment
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Comment by Douglas L. on January 7, 2011 at 9:37pm -
Ugh, thanks winter break, for messing up my exercise...
Anyways, Did the last two sections, since I wanted the core workout...
(2) Managed 5 rounds:
OHP @ 150
Front Squat @ 260
(3) Two full rounds of:
Iron Cross Pulls with 25 lb dbs
Slasher to Halos with 60 lb db.
I tried working up to this workout by lifting a bit Wednesday and Thursday, but that just made me sore, but nothing like this... I hope I can meet the weight called for on the up coming workouts... I really like the Iron Cross Pulls, though.
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Comment by Mike Hussle on January 9, 2010 at 6:03pm -
george- 2 tips:
floorwipers: use a spotter, or if not, get a relatively light weight with large diameter plates(I do 135), shimmy under the bar, and you're golden. If all else fails, just grab the sides of a power cage or squat stand and bring your feet side to side on that instead.
bench press: start doing your bench presses from inside a power cage, set the pins to where the barbell will just brush your chest. voila- you no longer need a spotter, and can safely lift as heavy as you want.
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Comment by George Anthony on January 9, 2010 at 7:36am -
Liked this one. Gotta say I didn't do as Rx'd though. Crowded gym was annoying me.
I've lost a lot of strength and had no spotter so stuck with 225# on bench.
Didnt do Iron Cross Pulls
Anyone have an easy way to get the bar overhead for floor wipers?
Anyon
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