08-13-2012 Workout

STANDING BEHIND NECK PRESS
Set 1: 95 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 185 lbs x 6
Set 5: 205 lbs x 6

DUMBBELL BENCH
Set 1: 65 lbs x 10
Set 2: 125 lbs x 13
Set 3: 125 lbs x 11

DUMBBELL ROWS
Set 1: 125 lbs x 12
Set 2: 125 lbs x 15

SEATED DB CLEANS
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Set 3: 25 lbs x 10

ROPE PRESSDOWNS
Set 1: 130 lbs x 12
Set 2: 150 lbs x 10
Set 3: 150 lbs x 8

Treadmill sprints
6.0 incline
:30 on :45 off
7.5 – 12.0 mph
Increase 0.5 mph per sprint
Total of 10

Jesus

Christ

That sucked

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