Friday 6.17.11

Buy In:  Get StokedRemove Sleeves. Pec stretch w/ rings or w/ barbell on the rack at shoulder height.  2 sets of 8 external rotation w/dumbbell.  12 shoulder dislocations. Partner Farmers Carry to the galvanized pole and back. Break up carry as needed.  Use two loaded barbells. Agree on weight w/ partner. Maddin, use more than 45#per bar.

Complete 5 Rounds:

Bench Press 3 Reps

Muscle Ups 6 Reps (substitution is 3:1 Pull ups and Dips)

One arm KB Press 9 Reps (switch arms as needed-weight touches floor every rep)



Mike AlleyComment