Today's workout requires a lot of shoulder work. Work some rotational stretching and several reps of presses and raises with light weight. Also, get your heart rate up for a few minutes before you let it settle and get ready to do the dreaded "FRAN".
Strength:
Strict weighted pull-ups. You can either suspend weight from a belt around the waist, or you can pinch dumbbells between the feet. Once you figure that part out, knock out as many reps as possible with as much weight as possible. Concentrate on full range of motion, especially getting the chin over the bar at the top.
Workout (Fran):
For time:
21-15-9 reps of
Thrusters (95# men / 65# women)
Pull-ups
Finisher:
30-15 reps of:
Empty barbell strict press
Empty barbell snatch grip bent over row
BODYBUILDING WORKOUT
Routine 1a: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/short Bar (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)