Single Leg Db Stiffs- 1 warm up x8, then 3x8. Joey went up to 75's on these.
Hammer Curls- 3x10
Alternate Curls- 1 x failure. Pick a weight that you can get at least 10 reps.
Three grip Pull Ups- Medium, Close and Wide Grip- Do one set of each trying for 10 reps.
Single Arm Db Rows- 3x10
Arrow Pulls- (orange, green or grey bands) 3x15
Abs- Crunches- 40 reps, Knees to Chest (Incline)- 40 reps
Tonight was a tough night. The guys worked real hard. Its been super cold here but that hasn't stoppped us.
I hope you all had a good first week to this new year.
Coach George W Phipps
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