Mon 7-22-13: B5F 1 (Part 1)

Week 4: due to a few restraints, starting week 4 with the basics and splitting it up a bit, doing a few exercises today and a few tomorrow…

B5 Fit Protocol

Workout 1 (Part 1 of 2)

Hang Clean & Press
5 reps: 45, 95
3 reps: 135, 155, 185 (2 1/2), 185

Muscle Ups
BW: 11
10 lb vest: 5, 4
BW: 7

4 Alternating sets of:
Lat Pulldown – 120lbs x 12
Overhead Press – 95lbs x 10,10,8,7

3 Supersets of:
Spread Row (Clark Kent Row) – 45 lbs x 15
DB Lateral Raise – 15lbs x 15

Overhead Press – 23 (burnout press for max reps)
** Part 2 tomorrow…

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