Happy HELLth Week!
Warm-up:

1 min run
1 min run w/ OH extension carry 10/25
1 min run
1 min run w/ curl carry 10/25
1 min run
1 min run w/ R side bucket carry 10/25
1 min run
1 min run w/ L side bucket carry 10/25
1 min run 

Post number of stops to comments.
Rx awarded to those who do not break runs or carries.


Workout: 

3 supersets of: 

8 stab chest presses AHAP
12 stab chest flys AHAP
rest 2 min

Finish supersets and record weights used before moving to the triceps.

3 supersets of:

8 stab DB skull crushers AHAP
12 OH triceps ext AHAP
rest 2 min

Finish supersets and record weights used to comments. 

Daily Extras - Repeat the warm-up. But ONLY if you are positively crazy.

Workout Notes:

  • How to do the workout "LEMON"
     
  • To get the most out of this workout, run every step you are capable of. Running while weighted (as above) yields a very unique effect on your core. It lend itself to more shaping and strengthening than walking will. 
  1. Hey Shaping Bias folk, let's have a meeting and discuss how we are going to change things (2 seeks of Hatfield's and some extra protein). Meet Wednesday evening Jan 6th after the 5:45 pm class (roughly 6:30). All are welcomed. It's FREE. 
     
  2. We have to breathe heavy 2-5X per week, for 20 min per time, to increase cardiovascular capacity. It also helps us burn fat. Back in the old days we used to think you couldn't mix cardio and weights. We know better now. The rest of the world is still catching up to this fact. 

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