Congratulations to *Biker for winning this year’s Alleycat - a “bike race around town to dollar stores and liquor stores, with pudding and spray paint as the prizes”…even if he is a cheater. =)
Workout
- Appetizer
- 10x Overhead Squat @ 45#
- 8x Overhead Squat @ 95#
- 6x Overhead Squat @ 115#
- 4x Overhead Squat @ 135#
- The Main Course
- 20x “Breathing Squats” @ 235#
- Side Dish #1
- AMAP Dips @ BW+45# (10x)
- AMAP Chin Ups @ BW+45# (4x)
- AMAP Knees-to-Elbows (10x)
- Rest
- AMAP Dips @ BW+45# (10x)
- AMAP Chin Ups @ BW+45# (2x) + AMAP Chin Ups @ BW (5x)
- AMAP Knees-to-Elbows (8x)
- Side Dish #2
- 10x Bent-Over Barbell Rows @ 145#
- AMAP Push Press @ 145# (8x)
- REST
- 10x Bent-Over Barbell Rows @ 145#
- AMAP Push Press @ 145# (8x)
- Dessert
- 5x Snatch-Grip Deadlift @ 235#
- 5x Snatch-Grip Deadlift @ 210#
- 5x Snatch-Grip Deadlift @ 190#
- Performed with as little rest as possible between sets.
- Just enough time to quickly load the next weight and lift again.
Those Snatch-Grip Deadlifts are getting difficult to hold onto - especially the heaviest set. I had to readjust my grip twice in the first set and once in the second set. On Friday I’m going to experiment with a hook grip. May be more pain than it’s worth, but I have to try.
One Comment
I’m not a cheater. I am a winner.
Evil will always triumph because good is dumb.
See you dark and early tomorrow morning.
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