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Posted Sat, August 15th, 2009 at 05:52 AM by swedishchef
1) RDL-Hang Clean-Press, 2x20
2) Row, Front Squat, 2x12
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T-bar rows
3x8, 35
Alternating medball pushups
3x8
Barbell Lunges
3x8, 40
Accessories
Standing abs, 1x10
Back extensions, 2x10
Treadmill, 20 min
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Deadlifts
6x3, 80
Dips
6x3, (-5)
Neutral chins
6x3, (-12)
Concept 2 rower, 20 min
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A1) Band press - 50, 25, 25
A2) Band row - 50, 25, 25
B) Prisoner Squat - 25, 25, 25, 25
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Posted Wed, July 15th, 2009 at 05:37 AM by swedishchef
Updated Wed, July 15th, 2009 at 09:44 AM by swedishchef
warmup circuit x2
Jumping jacks, 20
One-leg rdl, 10
Push-ups, 10
Complex B x4
Powersnatch, 8
Lunges, 16
RDL, 8
Front squat, 8
Pushups, 8
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