WOD: CHEST-BACK-LEGS/BUTT + JUMPING ROPES at American Barbell Club

10 Dec

12/10/2017 (SUNDAY) 💜Mama’s Birthday💜 : CHEST-BACK-LEGS/BUTT + JUMPING ROPES
JUMPING ROPES: 4 sets of 50 Reps *Warm up

Rotator Cuffs Exercise: 5lbs x 30 reps (additional 30 reps for left arm only) + MILITARY PUSH UPS: 20 reps = WARM UP

1) DB PRESS

<DROPSETS>

35lbs x 16reps

25lbs x 16reps

17.5lbs x 20reps

2) BENT-OVER BARBELL ROWS

25lbs x 30reps* Warm up

3 sets of 65lbs x 12reps

 

3) Cybex DECLINE PRESS MACHINE

45lbs x 20reps

3 sets of 95lbs x 8 reps
4) CHIN UPS Machine

3 sets: #18 (100lbs assist) x 6 reps
5) Hammer Strength GLUTES MACHINE 

Body Weight x 30reps-Warm up

Body Weight + Machine x 20 reps-Warm up
2 sets of 50lbs x 12reps

<pulled a muscle on my right knee area😁😩😳>

6) Cybex DONKEY CALF RAISES

3 sets of 280lbs x 16reps

<wanted to increase weights to 400 lbs but by this time, my right knee is bothering me😁>
Stretched BEFORE & AFTER…

1.5 Hours | 575 Calories Burned | MHR 170 

FIT FOR LIFE💪🏼

💜 All purple kinda day to honor my mom on her 71st Birthday☺️ She loves purple!!!💜

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