Sharkk Fitness
1815 - 6 of us including Mike, Floyd, Hammer and me
3 Blocks
Floor Press - 12, 10, 8, 8
KB Combo 3 - 6 reps after each set
Deltoid Raise - 12, 10, 8, 8
KB Combo 3 - 6 reps after each set
Reverse Curl - Row - 12, 10, 8, 8
KB Combo 3 - 6 reps after each set
As prescribed called for increasing the weight on the movement and the KB Combo each set. I did not do this.
KB Combo 3 consists of
Row
Clean
Squat
Press
Full Swing and reset to floor
Floor Press - I used 17.5# for 12, 10 and 20# for 8, 8
KB Combo 3 - 12 KG for all 4 sets
Deltoid Raise - 12x10#, 10x17.5#, 8x20#, 8x20#
KB Combo 3 - 12 KG for all 4 sets
Reverse Curl and Rows - 12x12KG, 10x12KG, 8x16KG
KB combo 3 - 12 KG for all 3 sets
I skipped the last set and foam rolled. This was a taxing, but somewhat flowing workout. I rarely do the movement patterns in my normal lifting.
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