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THE WOLF DEN

051518

5/15/2018

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SORRY for the lack of work outs last week. The best way to recover and heal is rest and that is exactly what I needed.  I will switch between a heavy load of workouts or light load some weeks. This process of tricking your muscles will help with muscle growth and strength.

"Push It To The Limit"

Warm Up:
-Stretch
-2 Rounds
  • 30 Air Squats
  • 20 Calf Raises
  • 10 Burpees

WOD#1: Push Workout(Chest, Tri's, Shoulders)Get a weight that will help you get to a minimum of 15 reps. Of course if you go heavy, scale it down to 10-12 reps. I went lighter volume for more reps to help with strength. 
*Less weight/More Reps = Tone, Lean
*More weight/Less Reps= Muscle mass, bulking

- 3 Rounds/15-20 Reps
  • Incline Bench w/ Dumb bells
  • Chest Fly w/ Plate
  • Single Arm Tricep Extension with Dumb bells
  • Skull Crushers with Plate
  • Overhead Shoulder Press with Barbell
  • Floor Press with Barbell
  • Uneven Push up with Medicine Ball



Cool Down: Lower Abdominal movements. Standard Crossfit workout, complete each movement for 21  reps, then 15, then 9. Go as fast as you can for time.
​
21-15-9     FOR TIME
  • Toes to Bar
  • In and Outs
  • Bench Jumps
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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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