OYC -Complete 3 rounds of the couplet plus cardio before moving on.

20 squats
20 high step lunges (R+L=2)
250 m row

Complete 3 rounds of the quad set plus cardio before moving on.

10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
250 m row

Complete 3 rounds of the quad set plus cardio before moving on.

10 pushups (strict) 
20 shoulder crushers R 15/20
10 pushups (strict) 
20 shoulder crushers L 15/20
250 m row

Post Rx, or reps missed to comments.


Daily Extras - 

20-19-18-17-16-15 reps per round for time:

KB high Sumo 35/54
Box Jumps

Post time to comments


Workout Notes:

  1. OYC - On YOUR Count. 
  2. Go slow.
  3. Control the weight.
  4. Use strict shaping bias form. 
  5. The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don't get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the "pump" is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don't embrace the body builder's methods, we surely can use their techniques to achieve our own.
  6. I really don't care what you use for cardio. I wrote this workout in the winter when we only had rowers. I just need your HR elevated for a minute. 

Musings ...

There is healing (+ much more, see vid) in it. Come try Yoga with Nikki Monday eve and Wednesday morn.  

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