Friday 11.11.11

Buy In: Remove sleeves. 111 Double Unders.  11 reps:  Dumbbell external rotations, pvc shoulder complex, scap jacks.

Women Bench Press 2000 pounds

Men Bench Press 5000 pounds

Use a single load (ex. a man benching 185 pounds would need to perform 27 reps to hit the goal.  Though the going may get tough after several reps, the point is to finish the workout with the same weight.)

Every time you have to stop, perform 33 double unders.

Post time/load/total sets to comments.

Auxillary Work:

Dips 2x10

Wide grip bench 2x10

Close grip bench 2x10

(If your bicep rhabdo has cleared up): Barbell Curls 2x10 (suck it Kurt)

Happy Veteran's Day.  Thank you to all who serve and have served.

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Mike AlleyComment