FYF Video

OCT

04

Friday


A new 'FYF' video has been posted to the website: 'FYF' 06-21-13. It is available to view here in the calendar or you can also access it through the gallery section. It is available to Full and Limited Members only.

Here is the workout featured in the video:
Workout:
"Standard Warm-up" (Wall Squat, Air Squat, Lunge, Weighted Lunge, Overhead Lunge, Goblet Squat)
Then:
Back Squat @ 90% BW
Max reps in 60 seconds
Rest 90 seconds
Four sets
Then:
Seated DB Press @ 2x 30-40#
Max reps in 60 seconds
Rest 90 seconds
Four sets
Then:
Push Press: use same weights as for Seated Press
Max reps in 60 seconds
Rest 90 seconds
Four sets
Then:
5x Man-Maker: use same weights as for Seated Press +
Farmer Hold to failure @ 2x70# KB - or Dead Hang to failure
Three sets
Then:
AirDyne or Row or Ski to HELL
50-40-30-20-10 calories
Rest between intervals as long as it took to complete the previous interval
Switch machines as desired between intervals
Then:
Cool down


Notes:

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