Thursday, December 17, 2009

summer time and the livin' is easy

lifting.

jumprope - 45 sec. on/15 sec. off x 10
dynamic warmup
single leg forward box jump, 18" box; 3x8 each leg
depth jumps, off 18" box onto another 18" box; 3x5
deadlift w/trap bar; 1x8 @ 95, 1x6 @ 185, 4x6 @ 205
single leg bulgarian split squat; 5x5 each leg holding 40lb dbs
calf raises; 3x20 each leg, holding 65lb db on side of body leg is being used
db step up, 18" bench; 3x8 each leg w/35lb db in each hand
rdl; 5x5 @ 145
db snatch; 3x10 w/45 lb db
ab decline rocky; 3x12
reverse back ext.; 3x10
man tacos; 3x20
pullups; 3 x fail - 6,6,5

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