11.28.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6
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  1. Squat: work up from an empty bar to a "9" on a 1-10 scale.  This means you should feel like you have only one rep left in the tank  
  2. Take about 5% off of that weight.  Take 10 minutes and do as many sets of 2 as possible, resting as needed.  This is NOT a grind or a race.  Take your time and focus on quality doubles.  When the reps start to grind, you're done.
  3. Bench and Row- Repeat step 1.  
  4. Bench and Row- Take about 10% off step 3, and in a 15 minute span perform as many triples as you can, resting as needed.  Again, not a race or a grind.  Take your time and focus on quality, "fast" reps.  When the reps start to grind, you're done.
  5. 3x: 
    10 Wide grip curl
    15 Ab Wheel Rollouts
Posted on November 26, 2016 .