10.19.13 German Body Comp

Workout 1
Locomotor Warm-up (5-8 minutes), sprint-specific
Then:
Block I
12x KBS +
100m Sprint
Alternate back and forth for 12 minutes
Then:
Block II
10-12x Close-Grip Bench Press +
10-12x DB “DeadRow” (RDL 
Alternate back and forth for 12 minutes
Then:
Block III
6-8x (each) DB Russian Step-ups @ 17.5-20″ +
8-10x BB Strict Press 
Alternate back and forth for 12 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Perform a RDL...

Perform a RDL…



...then a Bent-Over Row

…then a Bent-Over Row = “DeadRow”



All that remains after today's work. Great job everyone.

All that remains after today’s work. Great job everyone.