Pulls + CYP&B

3 sets of 8 bent rows (heavy - strict, no monkey motion as in the vid)
3 sets of 20 DB hammer curls (heavy)
rest 90-120 sec between each set


3 rounds of CYP&B
push HARD!  (rookies ignore)

25 plate cleans 25/45
25 double unders
25 burpees

Post weights used for shaping plus time of CYP&B to comments.


Some of us need to be careful of hammer curls. They can sneak up on that tennis elbow you've been nursing for the last couple of years and bite you if you go too heavy.  It's best to start lighter than you think on these. Much lighter than you'd approach a normal DB biceps curl. If your elbow starts to give you trouble during this exercise abandon ship and go back to regular "palms up" curls. 

Oh, for Hell's sake ... could THIS be the new weight loss trend?

Doubt you need to be a Matrix fan to appreciate this.

Tuesday Stab Press

Warm-up -  3 sets of each.

1 min stab plank holds
10 bar pushups

Workout -  5 supersets of each.

8-12 reps of stab chest press AHAP
15-20 reps of stab chest flys AHAP

Post weights and reps used per set to comments. 

Ok, this is the workout we should have done last week. We are a little off on our rotation, but we'll be back on track within a couple of Tuesdays. 

Personally, this is my favorite of the shaping workouts. I know it comes around a lot (3 times this year already) but there are few workouts we have that are so specifically good at targeting your pecs and anterior delts. 

Remember to slow those reps down today. We are shaping here. That means NO momentum - NO slop! If you are unsure whether, or not you are using proper form, please check it with a trainer, or vet.

Get plenty of rest between supersets, but not too much. The magic with shaping is getting a good "pump." If you rest too little, you won't be able to work as hard during the set. This takes from the pump you are after. If you rest too long you miss out on the shaping benefits of overcoming lactic acid build-up. Proper rest times are different for all of us, but you should generally be resting no less than 90 seconds and no more than 2 1/2 minutes. 

Those shoulders! Nice Ang.