Sunday, October 25, 2009

Sunday mixed-modality back-focused workout

Just playing around here with some different ideas:

Negative pull-ups to fatigue, as many as possible in 10 minutes

Rest 2 minutes

KB 1-arm rows, 4x8x16 kg, 45-60 sec rest between sets

Giant set:

DB 1-leg rear delt raises, 4 x 8-12 reps x 8-10 lbs
KB crush curls (to do these you drop down into the bottom of a goblet squat, park your elbows on your VMOs to pry open your hips, crush the bell between your palms, and do your reps, so they're sort of about your biceps but really they're more about hip mobility and using tension to create stability. Very cool exercise in any case.), 4 x 8-12 reps x 8-12 kg
TRX arm curls, 4x8
TRX arm extensions, 4 x 8-12


KB sumo burpee deadlifts (fun exercise I stole from from Josh Whatshisname who's always going on and on about "hot girls" and getting "rockstar lean"; he's actually got some great workout ideas on his site once you get past the nonsense about who's hot and who isn't), supersetted with swings, reverse ladder, 10-8-6-4-2 reps x 16 kg