[WotD] Wednesday, June 24


Velocity Diet Workout #10
Reps: 40
Rest: 30 sec
Weight: “Intermediate” (8-9 RM)

– Reverse Lunge – 2×50# DB – 5×8
– Bent-Over Row (barbell/cable) – 120# (warmup) 1×10 – 130# 10/8/8/7/7
– Push Press – 2×40# dumbbells – 10/8/8/7/7
– Barbell (cable) Curl – 90# 8/8/2 (hello, wall) – 80# – 6/5/6/5
– Reverse Crunch (decline bench) – 2×25

Off Program:
– Face Pull – 35# – 2×10
– Overhead Pull (basically a face pull from the highest pulley, faced downwards) – 50# – 2×10
– Kettlebell Hack Squats – 36# – 3×2 (these are darn tricky, not to mention difficult)
– Decline Bench Medicine Ball Toss (do a situp from max decline, throw the ball straight up, catch it and return to the bottom) – 12# – 2×10
– Unweighted Squats (slow, max depth) – 2×10
– Miscellaneous stretching

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