30 mins
Barbell shrugs (per hand): 40, 45, 50 @ 18kg
[With feet less than shoulder width, barbell held slightly pronated, and waist bent forward about 20 degrees, shrug high for x reps.]
Variable leg raises: 40, 50, 60
[Lie supine, grip barbells or stable object over head (or press palms on floor) to keep torso secure, then raise legs as follows: together down and up for x reps; split open at top to drop and rise again for x reps; split open at bottom to rise and join at top for x reps; raise and lower alternating legs. Exhale on descent.]
Dumbbell grippers (seconds per hand): 40, 30, 20, 10 @ 20lb x 3 sets
[Stand a dumbbell upright and grip the upper hand for x seconds. Alternate hands.]
Standing oblique flex: 20, 25, 30 @ 18kg
[Hold a weight in one hand and then lean hard to the opposite side for x reps. Alternate hands for x sets.]
1 comment:
Codge
Did not know where to post this...
Anthropologists now realizing triadic semiotic signals - recursion is not a preq for language.
http://fora.tv/2009/03/20/Daniel_Everett_Endangered_Languages_and_Lost_Knowledge
How about those Austin boys? I really like their way.
Post a Comment