Time to get SWOLE! I’ve never done a full upper body focus Q, or Ben that havy with the coupon use, so thought I’d try something a bit different. Let’s see how to use a fixed weight through different lifts and repetition to push for hypertrophy – MOASLES!
Don Quixote x10
Wonder Bra x10
Late burpees x10 (thanks, Feud!)
Thang 1 – Get SWOLE
Do each of the following exercises, one at a time:
Bent over rows
Single arm rows (R/L)
We will do each of the above exercises in the following order:
10 in cadence, proper form, full form.
10 reps as fast as possible (do not do full extension)
10 reps negative and slow, in cadence (start at top of the rp, and lower on a three count)
10 reps oyo, back to proper form, at whatever speed you can.
50 reps of each exercise, before moving on to the next.
Thang 2 – The Crucible
Same 5 exercises, in the following order.
Skull crushers x20
Single arm rows – to failure.
Do a recovery walk.
Rotate bottom exercise to top.
Single arm rows x5
Skull crushers to failure.
Made it through 3 rounds.
Failure is a crucible. It is the forge by which a Leader is purified through the burning away of his me-first self-regarding nature. It matures him. Without Failure (and lots of it), a Leader will retain too much of who he was and keep doing what he did, rather than being fully transformed into what a Virtuous Leader is and consistently do what a Virtuous Leader does.
Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”
Deuteronomy 31:6 NIV
“What would you do if you knew you could not fail?”