August 28, 2009

Warm up, weighted vest
Dog Climbers
Reverse Lunges
Hip Circle Squats
Gravitron, dips and pull ups

Work
5-rounds
Hang Squat Cleans, 135# 4, 185#, 4, 4, 3, 1
Incline Bench Press, 95#, 10, 10, 10, 6, 8
Gravitron Pull ups, 10, 10, 10, 8, 10

3-rounds
Over head squat, 89#, 6, 6, 5
Dumbbells Dead lift, 105# each hand, 5, 5, 5
Weighted Dips, 20#, 4, 4, 4

2-rounds
4 way neck machine, 100#, 12, 12
Cable Crunches, 150#, 30, 30
Hyper-extensions, 20#, 10, 10