Going to begin posting daily work outs.. My session began Saturday Morning: Willy: In honor of one of our fallen brothers. 3 Rounds for time: 800m run 5 reps front squat @225 200m run 11 chest to bar pull ups 400m run 12 reps kettle bell swings @70 My Time: 21:30 Saturday Evening: Shoulders and Triceps Overhead Military press 4 sets of 12 @95 Skull-crusher tricep extensions 4 sets of 15 @80 Superset with dumbbell shrugs of 12 @90 front & lateral raises 4 sets of 12 @20 Superset with dips of 20 Isolated cable rotator-cuff extensions inner and outer @30 Superset with cable tricep pull downs 4 sets of 15 @80 Sunday: Rest Monday: Back and abs Deadlifts 12 @275, 10 @315, 8 @345, 6 @375 50 toes to bar Dumbbell row 4 sets of @70 Superset with seated knees to chest 4 sets of 50 Cable Lateral pull down 4 sets of 12 @170 Superset with seated rows 4 sets of 12 @170 Straight One leg deadlifts 4 sets of 10 reps @70 Superset with seated bent over reverse flys 4 sets of 12 reps @20 100 seated weighted ball twist 100 flutter kicks 5 mins plant hold (high, low, left side, right side)
Posted on: Mon, 25 Nov 2013 15:27:39 +0000
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