Begin with 500 rope jumps.

3 sets of each.

8 back squats (heavy)
8 BB biceps curls (heavy)
20 ea. alt DB biceps curls (med & slow)
8 BB skull crushers (heavy)
10-12 side lateral raises (med & slow)

End with 500 rope jumps

Post weights used to comments.

Daily Extras - 3 rounds of:

5 pullups
15 pushups
800 m run  

Workout Notes:

  • It's been a weird week. We need some lifting. 
  • I'm going to do the biceps in an agonist superset. 
  • Alt. biceps curls are not conditioning style. 
  • I'll probably superset the skull crushers and SLRs.
  • (heavy) = form/muscular failure on final rep.
  • (med & slow) = max burn achieved by final rep. You'll need to do very slow reps (2-0-2-1). Squeeze (flex) at the top of the mvmt.


Trying to decide which is cooler, all those plates, or the SNARL! (OK-T)