Raising the Bar

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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

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