Day 13 in this Training Cycle: heavy DLs (at least heavy for me since this is the 1st time I have consistently pulled from the floor). This is a video of one of my favorite assistance exercises - reverse Hypers. They are best done on a reverse hyper machine but those are cost prohibitive so I modify on the glute ham machine. Warmup Jump Rope Crawling Light swings and Getups Halos Lever work on the rings Workout Getups 5X1 24kg, 28, 32, 36, 40 DL 10X1 superset every 2 w pull-ups 225, 225, 235, 245, 255, 265, 285, 295, 305, 315 315 went up easy today Pull-ups 4X2 and 1 set BW +50lbs, +75, +75, +75, BW for 12reps. 12 wasnt a max. These were from a dead hang on the rings pulling until rings touched my chest doing only concentric and then dropping and resetting. I think max after heavy pulls would have probably been 15ish. Reverse Hypers 3X20 w speed +10lbs Conditioning - backwards sled drag 10X40yds with 180 lbs plus asphalt resistance. Did VooDoo band on left elbow so didnt get cranky. #DOWORKSON
Posted on: Mon, 06 Oct 2014 22:21:34 +0000
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