That title should be on a book cover.
2 bearded beauties rolled into the Lumberyard on this brisk morning. Beaver and Yukon were feeling IPC Week 0 heavily in the legs and made a call to the bullpen for some upper body supersets. Here’s how the events transpired:
Warmup:
Mosey to the back of the Lumberyard to the pull up bars.
-back twists
-arm circles
-10 slow and controller merkins IC
Part 1:
12 reps of each exercise. 3 sets.
-pullups
-seated bench press (machine)
-bench dips
*Mosey back to the front of the Lumberyard
Part 2:
Timer was set for 60 seconds of exercise and 20 seconds of rest between stations. Move in a counter clockwise fashion after the 60 second lift. Once the first set of exercises were complete, move to the second set, then third, etc.
Plate
1-bench close grip
2-front raise
3-halos
4-bus drivers
Dumbbells
1-flys
2-lateral raise
3-bent over fly
4-shrugs
Kettlebell
1-lat pullover
2-tricep extension standing
3-walking kettlebell carry
4-1 arm skull crusher
Chain
1-merkins (chain over neck)
2-chain turns (forearms)
3-diamond merkins (chain over neck)
Coupon
4-one hand on coupon, one hand on ground, perform merkin, switch hands after one rep
Beaver is heading DR for some relaxation for the week. Had some good chatter this morning about bow hunting, something Yukon attempted and was never successful at. Lessons might be in order. Iron Haul in the morning!
