January 12, 2011

pop-cycle, 100 calories

3 rounds
Gravitron, 40% assistance
pull-ups, 10, 8, 6
dips, 10, 8, 6
split squats, 10, 8, 6

3 rounds
Supine rows, 10, 8, 6
push ups, 10, 8, 6
box ups, 10, 8, 6

3 rounds
Farmers Walk, 80#, 85#, 90#, 75 ft
4 way neck machine, 150#, 4x4
rnd 1: Hanging Knee raises, 20; rnd 2: Glute-ham sit ups, 10; rnd 3: lateral cable crunches, 150#, 15 per side
Hyper-extensions, 15, 15, 15
Farmers Walk, 80#, 85#, 90#, 75 ft

3 sets
internal/external rotations cable stack neutral position, 10#, 10

2 sets
wrist/reverse wrist curls, 25#/10#, 10
wrist roller, 10# up and down