Friday, December 23, 2016


Strict Press 1 RM

2 Rounds:
1a) 8 Chest supported DB rows
1b) 20 Straight arm banded lat pull downs

10:00 AMRAP
8 Bench Press (155/105)
16 Med ball sit ups (20/14)

Tip of the Day
With the way our program works, we do a lot of 1 RM days.  We use different grips, stances, and accommodating resistances.  This is we Westside Barbell ideology known as the Conjugate Method.  The point of the 1 RM days is for it to be just that, a heavy lift day.  You might set a PR, you might not, but the point isn't to always PR the lift, the point is to overload your central nervous system.