GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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December 19, 2018

Todays workout is different when compared to the layout of our other workouts that we have had. You're going to have to pay attention to your muscle fatigue on this one. My tip would be to drop off the bar 2-3 reps before failure on the strict pull-ups.

 

1. Warm-up
5:00 bike, run, or row
-then-
10:00
5 cuban presses
5 scap pull-ups

5 single arm OHS (each arm)
20 second elbow plank

 

2. Workout
For TIme:
50 strict pull-ups
*Every time you break perform 4 single arm DB squat snatch 70/50

 

3. Cool-down
5:00 easy bike, run, or row

 

4. Accessory
Every 4:00 x 3

Perform a max set each arm of single arm shoulder press

Moderate to heavy weight.

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