Workout 539, Sunday 20th, 10:00am
Warmup
Stretching
Scap Band Work
Strength
5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
12 x 1 @ 180kgs (every two minutes)
Okay, posterior chain and legs a bit fried.
5 x 5 - interspersed these with the Deadlift warmups.
Rowing Block
![](http://i.imgur.com/ppHDWlOl.jpg)
![Frown](https://www.irishpokerboards.com/forum/core/images/smilies/frown.gif)
Look, got through it. Going to look on the positives and hopefully we'll be able to do better next time.
Warmup
Stretching
Scap Band Work
Strength
Deadlift
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
12 x 1 @ 180kgs (every two minutes)
Okay, posterior chain and legs a bit fried.
Chin Ups
Rowing Block
8 x 30s; 4min rest
![](http://i.imgur.com/ppHDWlOl.jpg)
![Frown](https://www.irishpokerboards.com/forum/core/images/smilies/frown.gif)
Look, got through it. Going to look on the positives and hopefully we'll be able to do better next time.
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