Warm-up - 3 rounds (rest 90 sec between each round)
20 Aussie pullups
20 v-twists 15/20
20 lat pull downs 5/9
20 situps
Workout: 5 rounds (no rest)
8-12 unilateral DB row R AHAP
150 m arms only row
8-12 unilateral DB row L AHAP
150 m arms only row
Post weights used per round.
Daily Extras -
- Ladies complete 75 PERFECTLY strict pushups
- Gents complete 100 PERFECTLY strict pushups
Workout Notes:
- Stay flexible with the number of Aussies you do today. It's just a warm up. If you typically get sore arms from these, stay below 50 total. Less if you're new. Take plenty of rest between warm-up sets. 90-120 seconds suggested.
- Take no rests between rounds of the workout. It'll be interesting to see the difference between the weights posted for set #1 vs. set #5.
- Remember this suggestion? "It'll be interesting to see the difference in weights posted between this workout and the NEXT time we do this one, which is the point."
- Having a hard time doing those pushups (daily extras) using STRICT form? Try one knee pushups.
- I like to brace myself on a bench with one hand while I do bent rows with the other hand. That'll help those of you who's backs feel a little smoked from yesterday's bent rows.
I've always thought if you walk away from dead lift day with bloody shins, you did it RIGHT! Thx for the pic Jesse!