Date: 9/19/2014
Team Lead: The Hoff
The Team: Cobra Kai, The Hoff, Simba, Green Machine, Clyde
The Workout: 300’s Pre-Exhaust
– Super-Set Format
– Each person did 100 Reps x 3 in warm up
Decline Dumbbell Press x 50 / Pull Downs x 50
– No Rest
Decline Dumbbell Press x 50 / Pull Downs x 50
– No Rest
Decline Dumbbell Press x 50 / Pull Downs x 50
– Rest 30 Seconds
– 300 Reps
Check/ Back Superset:
Flat Bench Press x 20 / Single-Arm Bent-Over Rows x 20 (each arm)
– Increase Weight
Flat Bench Press x 15 / Single-Arm Bent-Over Rows x 15 (each arm)
– Increase Weight
Flat Bench Press HEAVY x 10 / Single-Arm Bent-Over Rows x 10 (each arm)
– Increase Weight
Flat Bench Press HEAVY x 5 / Single-Arm Bent-Over Rows x 5 (each arm)
The Audry (No Rest In Between Sets):
Round 1:
Cheat Bar Curls x 25
Half Hammer Curls x 25
Full hammer w. twists x 25
Reverse Curl x 25
Dumbbell Twists x 25
Round 2:
Cheat Bar Curls x 20
Half Hammer Curls x 20
Full hammer w. twists x 20
Reverse Curl x 20
Dumbbell Twists x 20
Optional Sets in place of Chest/Arms:
Squats/Power Cleans (Green Machine, Simba and Clyde)
– Squat x4/x4/x4/x4/x4 increasing weight each time
– Power Cleans x4/x4/x4/x4/x4 increasing weight each time
COT
AAR:
The guys are starting to Love SPEARHEAD IRON for sure. The energy and chatter was flowing nicely today as guys where crushing sets, slamming weights down and asking for more pain. Everyone pushed each other for a good dose of friendly competition, which will make us stronger and stronger as we continue training together.
Again, thank you for letting me lead today. It was an honor.
Respectfully, The Hoff