After finishing Flush Conditioning, complete an Ab Shuffle Workout. Choose today’s workout from one of the Group B Flush Conditioning Workout options at the end of your download.After finishing Flush Conditioning, complete an Ab Shuffle Workout. Dylan Klausdylanklaus2323 @ gmail.comPonchatoula, La
88K.C. MITCHELL OPERATION: MONSTER MAYHEMBASEBEASTTOTAL BEASTWEAPON OF CHOICEATHLEAN XTREME240 Points or More240 Points or More240 Points or MoreNUCLEAR WARHEADATHLEAN ELITE210-239 Points210-239 Points210-239 PointsROCKET LAUNCHERATHLEAN PRO180-209 Points180-209 Points180-209 PointsMACHINE GUNATHLEAN SOLID160-179 Points160-179 Points160-179 Points9MM PISTOLATHLEAN BASIXLess Than 160 PointsLess Than 160 PointsLess Than 160 PointsSQUIRT GUNWelcome to OPERATION: MONSTER MAYHEM. Your mission is to Beat the Beaxst, K.C. Mitchell aka The 1-Legged Monster. You have 3 exercises (the deadlift, barbell bench press, and barbell squat) and 10 minutes per exercise to accumulate as many points as possible. Each exercise has 3 seperate weight parameters, with the heaviest being worth the most points, the middle being worth the second most points, and the lightest option being worth the least amount of points. You can change your weight options throughout each 10 minute period, which is where the mayhem comes in! If you want to start heavy for a few reps, then drop the weight for a few sets before going heavy again, go ahead! If you think you are better offer repping out at the lightest weight option with minimal stoppage for a 10 minute period, that’s up to you. Add up all of your points at the end of each exercise / 10 minute period to get your final score. Will you stand victorious or will you wave the white flag in surrender?BASEBEASTTOTAL BEASTPOINTSDEADLIFT1.5X BODYWEIGHT2X BODYWEIGHT2.25X BODYWEIGHT10 POINTSBODYWEIGHT1.5X BODYWEIGHT1.75X BODYWEIGHT2.5 POINTS.5X BODYWEIGHTBODYWEIGHT1.25X BODYWEIGHT1 POINTBENCH PRESSBODYWEIGHT1.4X BODYWEIGHT1.75X BODYWEIGHT10 POINTS.8X BODYWEIGHT1.2X BODYWEIGHT1.4X BODYWEIGHT2.5 POINTS.6X BODYWEIGHTBODYWEIGHT1.2X BODYWEIGHT1 POINTSQUAT1.1X BODYWEIGHT1.5X BODYWEIGHT2X BODYWEIGHT10 POINTS.8X BODYWEIGHT1.25X BODYWEIGHT1.75X BODYWEIGHT2.5 POINTS.5X BODYWEIGHTBODYWEIGHT1.4X BODYWEIGHT1 POINTCHALLENGE SCORINGDylan Klausdylanklaus2323 @ gmail.comPonchatoula, La
99DAY 43 - TOTAL BODY WORKOUT I 1. Deadlifts - 4 x 4 RM*, 8 RM*,16 RM*, 2 MINUTE AMRAP with 4 RM* (90 seconds to 2 minutes rest between strength sets)2. Close Grip Bench Press - 4 x 4 RM*, 8 RM*,16 RM*, 2 MINUTE AMRAP with 4 RM* (90 seconds to 2 minutes rest between strength sets)3. Underhand Barbell Rows - 4 x 4 RM*, 8 RM*,16 RM*, 2 MINUTE AMRAP with 4 RM* (90 seconds to 2 minutes rest between strength sets)4A. DB Cheat Laterals - Straight Set Superset x 3 (perform all reps on each arm before moving to DBSS) Use 8-10RM (Transition Rest b/w exercises. 90 sec b/w sets.)4B. DB Bulgarian Split Squat Hops - Straight Set Superset x 3 (perform all reps on each leg before moving to next set) Perform with just 1 DB from 4A. Use a combined dumbbell weight that is equal to the weight of the single dumbbell used in the previous exercise.
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- Winter '17
- Paul M. Healy; David F. Hawkins
- Financial Accounting, Weight training, powerlifting, Dylan Klaus, Ponchatoula
