07-15-2012 Workout

SQUAT
Set 1: 45 lbs x 10
Set 2: 135 lbs x 4
Set 3: 225 lbs x 3
Set 4: 315 lbs x 2
Set 5: 365 lbs x 2
Set 6: 415 lbs x 3

3CT PAUSE SQUAT
Set 1: 315 lbs x 5
Set 2: 315 lbs x 5
Set 3: 315 lbs x 5

INCLINE BENCH
Set 1: 45 lbs x 8
Set 2: 135 lbs x 5
Set 3: 225 lbs x 5
Set 4: 275 lbs x 5
Set 5: 285 lbs x 3

WEIGHTED PULLUPS
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 65 lbs x 3
Set 4: 65 lbs x 2
Set 5: 65 lbs x 2

:30s rest between pullup sets

GLUTE HAM SITUPS
Set 1: 12 reps
Set 2: 12 reps

Treadmill sprints
6 intervals :30 on :75 off
9.0mph @ 6.0 incline

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