18 Mar Working on the chain gang
Been slamming in some hours taking care of my growing training business. Lately it has been exponentially increasing and I couldn’t be happier for that.
Now if I could only perfect the art of time management because there aren’t enough hours in the day to get the shit I need to get done, finished.
Don’t forget we have that 10/20/30 sale going on until the end of the week. Now is a great time to outfit 65% of your wardrobe with 10/20/Life gear.[wa-wps]
Hip Belt Squat – worked up to 4 sets of 12 with 170. Ultra wide stance. Starting to improve my flexibility and depth with these plus they hammer the hell out of my legs.
Eccentric Lunges – tested these out today and I am impressed with how hard they work your quads and hips. 3 sets of 4 reps. I loaded up my hands with 62# KBs and lowered myself (eccentric) for a slow 5-6 seconds. Once I was in position I then exploded through and up. These pretty much sucked the soul out of my body.
After I picked my life off the floor I moved onto GHR. 4 shitty sets of 8 shitty reps… my lower body was shot and I then realized that I desperately need two things:
- to regain my athleticism at least a little bit
- a nice cold glass of green tea and a muffin
So I went to the coffee shop two blocks away, had my tea and muffin, came back and finished the workout.
Rack Rows were next. Worked up to 245 for 4 sets of 6. Easy.
Explosive Pull-ups. 10 sets of 2. 20 second break between sets.
Started off with the Shoulder shocker, that is a DeFranco thing. 4 sets of 12 for each movement; the movements are, DB Front Raise, DB Lateral, Seated DB Power Clean and Press. These burn… a lot.
Then onto my bells.
KB double hand outside the leg swings, 10 reps using 40’s, 53’s and then 62’s.
KB snatches using 40’s for 3 sets of 8.
KB snatch to press. 40’s for 3 sets of 8.
Finished off with a shitpile of DB Curls.
Enjoy your weekend, kids.