Dumbbell Bench Press / Ring Row Superset
A1) Dumbbell Bench Press:
3 x 8
Use a “faster up-slower down” tempo. Start light enough to build in load over three weeks.
A2) Ring Rows:
3 x 8
Use a “faster up-slower down” tempo. Change the angle of the body, slow down the negative, and/or add a weighted vest to make these more challenging. False grip is also an option.
Post loads to comments.
Week 4 of 6
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AMRAP 12 Minutes:
6 Hang Power Snatches 95/65
6 Toes-to-Bar
6 Overhead Squats
6 Toes-to-Bar
The barbell load should be light. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or to 12 Sit-Ups as needed.
Post rounds, reps, and Rx to comments.
Today: Iron Maidens Lift & Learn Session
TODAY from 2:00 to 3:30pm
We’ll review the rules and guidelines, answer questions about the competition AND discuss tips and techniques for raising money for the 4th Annual Stay Strong Scholarship.
This is a great chance to meet other Iron Maidens, get your questions answered and learn about the Scholarship’s impact so far!
Danae Mcleod, the Executive Director at Grace Outreach will be providing information about how the Stay Strong Scholarship fund has worked over the past 3 years, and our goals for keeping it going in 2019. Grace Outreach staff and scholarship recipients will be present to talk about what the scholarship has meant for them. Superstar fundraisers from previous Iron Maidens will be talking about how they raised so much money to support our scholarship students.
All IM competitors and IM-curious are welcome. We hope to see you there!
Active Recovery Cancelled Today
Today’s 11am Active Recovery class is cancelled.
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Can We Rely on Our Intuition? Scientific American
How to Pace Yourself During Distance Rowing Breaking Muscle
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