August 3, 2010

Weighted vest.

Hang Squat Cleans, 89#, 10, 8, 6, 4, 2
push up burpees with a pull up, 2, 4, 6, 8, 10

Stairs. 45# and 25# dumbbells. Carry, one pair, up, return empty handed, carry the next pair up, and carry the first pair down, back up empty handed, carry the second pair down, and so on, 5 cycles.

3 rounds, Swiss ball, and 35# dumbbells

Dumbbell bench press on the swiss ball, alternating l, r, l, r, 24 reps
Bent over rows, 6 on a side
split leg squats trailing leg on the ball, 6 reps on a side
side bends, dumbbell in each hand, 24 reps

2 rounds
Cable Crunches, 150#, 20 reps
Cable Push Pull, 50#, 10 on each side
hyper-extensions, 10