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Friday 12/23/16 (Gainz + Shredz Week 2/3)

By Kanoa

Gainz:
A.
5x
5 Barbell Push Press @80%1RM

B.
i.
3x
5 Dumbbell Standing Parallel Grip Overhead Press
...rest 30sec
8 Dumbbell 1 Arm Bent Over Reverse Fly
...rest 60sec

ii.
3x
8 Dumbbell Front Shoulder Raise w/External Rotation
...rest 30sec
8 Dumbbell Front Shoulder Raise w/Internal Rotation
...rest 30sec
8 Dumbbell Lateral Raise
...rest 60sec

iii.
3x
8 Barbell Curl w/Pronated Grip @0-1-3-1
...rest 30sec
8 Dumbbell Standing Overhead Tricep Extension
...rest 60sec

Shredz:

A.
i.
4x
15 Goblet Squat @2-1-2-1
...rest 30sec
12 Dumbbell Parallel Grip Flat Bench Press @2-1-2-1
...rest 30sec

ii.
4x
5 GHD Glute-Ham Raise
10 GHD Hip Extension
...rest 30sec
12 MedBall Push-Up @2-0-0-1
...rest 30sec

iii.
4x
10 Dumbbell Front Lunge (each)
...rest 30sec
12 Dumbbell Standing Parallel Grip Overhead Press @3-1-0-1
...rest 30sec

Gainz + Shredz:

C.
“Jonah Lomu”
For Time
For Time
1975 meter Run
11 Plate Ground-to-Over-Shoulder
11 BB Front Squat
11 HR Push-Ups
11 Hang Cleans
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overhead
11 Back Squats
11 Power Cleans
37 Wall Balls
40 Kettlebell Swings

 

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