A. Back Squat 3-3-3 or 5-5-5 (add 5# to each set. finish with a new 3 or 5RM)
B1. 8 reps/arm Braced DB Press @ 40X0 x 5 sets; rest 10s b/t arms; rest 90s (goal is 29% of close grip bench press)
B2. Supinated Chin-up 6-8 reps @ 40X0 x 5 sets; rest 90s
C. DB External Rotation 8 reps/arm x 3 sets (goal is 10% of close grip bench press)
Congrats to B-Mac, who came up with the winning name for our January Challenge: “FrostFit Games 2011”. We are on the lookout for volunteers for the competition. We will need judges, registration staff, scorekeepers, gophers and people to help with equipment. Please email Pascal if you want to volunteer.
