- Thrusters @ 75#: 21, 15, 9 reps (A thruster is accomplished by holding the Olympic bar in front of you at shoulder height; perform a squat; and when you get to the top of the squat move, push the bar up into a full military press, and then recover back to shoulder height ... this is 1).
- Lat pull-downs @ 100#: 21, 15, 9 reps
- Push press with 2x DB @ 15#: 21, 15, 9 reps
- Laying Knee to Elbows (KTEs): 21, 15, 9 reps (Lay on a your back on a weight bench; grasp the bench near your head; extend your legs straight out and then bring them in so your knees touch your elbows).
DURATION:
15 - 20 minutes
COMMENTS:
Even though the first three exercises in today's workout focus on the lats and shoulders, the last exercise works the abs and lower back (it really loosens up these muscles as well as working them). It is extremely helpful to do an un-weighted exercise that works on muscle groups that you worked with weights during previous days' exercises. So, today we finished the workout with an easy ab/lower back exercise that really helps to loosen up the tightness of the abs/lower back from the previous 2 days' workouts.
good job!
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