Weighted Pull Ups with a 45# plate of the following:
Perform as many reps of:
Wide Grip then without stopping switch to narrow grip then to Chin Ups and finally switch to the neutral position. 3-5 Sets
Perform as many reps, with no weight, on Wide Grip and then Neutral Pull Ups
One Minute on Each Exercise (Max Reps) for 2 Rounds:
DB Piston Row on Incline Bench 40#
Wide Grip BB Row @ 115#
DB Finisher on Bench 55#
1-10-1
Seated Row @ 160#
Ball Slams 20#
Ab Circuit 3 Rounds
Standing Cable Russian Twist
Bench Leg Raises @ 135#
Wall Ball Sit Ups @ 20#
Sprints with Ball Throws
3 Rounds of:
100m Sprints with Chute
100m of Ball Throws (50m under hand, 50m overhead)
1 comment:
Tugg Speedman: There were times while I was playing Jack where I felt...[pause]
Tugg Speedman: ...retarded. Like, really retarded.
Kirk Lazarus: Damn!
Tugg Speedman: In a weird way I had to sort of just free myself up to believe that is was ok to be stupid or dumb.
Kirk Lazarus: To be a moron.
Tugg Speedman: Yeah!
Kirk Lazarus: To be moronical.
Tugg Speedman: Exactly, to be a moron.
Kirk Lazarus: An imbecile.
Tugg Speedman: Yeah!
Kirk Lazarus: Like the dumbest mother fucker that ever lived.
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