Back (7/2/13)

Happy (early) Independence Day.

Back

• Inverted Row
• 2 rounds x 37 reps
• Yes, the Declaration of Independence is 237 years old. Lucky for you it's not 337 yet.
• Set bar on rack about waist height. Lay underneath and place your feet up on a sturdy object.
• Start with feet elevated. Complete as many reps as you can, then lower feet to ground. Complete as many reps as you can, then bend your knees and bring feet closer to your butt taking off more body weight. Think about what the number means as you're fighting to get there.
• Pulldowns
• 4 sets x 10 reps
• Close-grip Heavy Row
• 4 sets x 10 reps
• Place one end of barbell in corner, load other end with weights. Attach close-grip handle to weighted end with chain/webbing/etc. Bend knees, keep spine straight and chest up. Pull handle up to xiphoid process, pause and lower to ground.
• Reverse Flyes on Incline Bench
• 4 sets x 15 reps
• Set bench at incline, lay face down on it and grab light dumbbells. Perform reverse flyes by bringing the weights out to your sides and pinching the shoulder blades together.
• Dumbbell Shrugs
• 2 rounds x 37 reps
• Yep, this again.
• Start with a heavy set of dumbbells, perform as many shrugs as possible keeping shoulders in one plane (don't roll them), pausing at the top of each rep for emphasis on the traps. Set those down and pick up a lighter set to keep going until you reach 37.
• This will tax your grip so lighten the weight as necessary throughout the round.
• Think about what it means to be American.
• Don't take it for granted.

Niko Countouriotis
American