Monday 23rd April 2018

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 8-10

A2) Barbell Romanian Deadlift:
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 3 of 8

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5 Rounds or 20 Minutes (for quality):
14/10 Calorie Row
14e Single-Arm Kettlebell Swings
7 Floor Levers (3 seconds down)

Begin each row with 5 “Legs Only” strokes + 5 “Legs and Hips” strokes before moving into the full stroke. Use today to prioritize mechanics over speed, and to stay efficient and connected to the machine. Scale the Floor Lever to the tuck as needed, but be true to a slow decent.

Rowing For Calories: Pick Drill

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