Warm up - 800m run + 20 chinups
5 sets of 5 reps of:
bent row AHAP
OH triceps press AHAP
Finish workout with 50 situps
Post weights to comments.
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"momma b" asked this question to comments:
"Ok guys I may need a tutorial here. Not sure which is more important...doing them quick as per timing instructions or getting them all completed?"
Thought the answer might provide a good refresher.
For the most benefit, here is the order of operations with every workout (in order of importance)
1. Complete perfect reps.
- 5 perfect reps have more benefit than 10 crappy ones
2. Complete all reps called for.
- Once you have perfect reps, try to work your way up to all the rounds and reps in the time allotted.
3. Complete reps with Rx weight.
- After you have perfect reps and all the volume, only then should you consider higher intensity.
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Mike & Matt charge a little extra credit before Turkey Day! Nice work, gents.