Back to another wonderful deload week. Enjoy the light weights before we ramp it up again!!
The Summer Slam Powerlifting Meet at CSA gym in Dublin is this Sunday! Spread the word, let’s get as much support there as we can!
Spiderman Down, Crab Walk back
1) Ski Erg
2) Spiderman Backwards, Crab walk back
Each Pair Accumulate 2 mins L-sit or L hang
-1 partner works at a time, other partner Ski Erg or Assault Bike
Spend 5 minutes mashing Pecs, Lats, Deltoids
Bench Press with Dumbbells
2x20 DB Bench Press
-Find challenging weight then perform 2 sets of 20. Increase weight if possible.
Metcon (No Measure)
Every 30 seconds for 5 minutes:
5/3 Cal Ski Erg or Assault Bike arms only
5 Diamond Pushups
Rest 1 Minute.
Complete 50 Diamond Pushups
*Every break, complete 10 Cal Ski Erg or Assault Bike arms only
Have people scale the numbers if needed. At least 10sec rest is required.