monday

monday metcon weights:

Leg/Chest/Back/Run:

4x10, no rest
Smith Squats (110)
Chest Press (60)
Lat Pull (90)

1 minute run 7.5 mph

4x10, no rest
leg press (135)
incline bench (65)
bentover flyes (12.5)

1 minute run 7.5 mph

4x10 no rest
stiff legged dead lift (2x35)
db chest press (2x30)
bentover row (2x22.5)

1 minute run 8.0 mph

3x10 no rest
front squat thrusters (45 lbs)

3x10 no rest
zercher squats (45lbs)

1 minute run 8.0 mph

friday chest/back

Chest:

Incline press 3x15 (bar, 65, 65)

dumbbell press  4x10 (30, 35, 35, 40)

pushups 2x15

Back:

Seated cable pulldown 3x15 (60 lbs each side)

t-bar row 4x10 (25, 30, 35, 35)

back extensions 2x15 (Ouch!)

friday 6/26 workout. wow.

we changed things up today and did high reps, high weight supersets.

2 sets of Supersets: 

Cable Crossovers  

1x50 (!!!)  

straight into lateral dumbbell raises 1x50 (!!!)

I did 50 pounds on the cables first round, then 10 pound dumbbells on lateral raises

(then we did a second set of this, I lowered weights slightly, 40 pounds and 8 pounds)

then Ball pushups (50), straight into bench dips (50)

then rest 2 mins and 50 more ball pushups and 50 more bench dips.

Man- this was intense. My arms were shaking for about an hour.