Wed 10-2-13: B5F 7

Round two of phase 3…

Workout 7: Vertical Push-Pull

Hang Power Clean
10 reps: 45,75,105,125,145,145
2 sets of Power Shrugs 175 x 20 reps

One Arm DB Shoulder Press
10 reps: 25,35,45,50,55 (8 on left)

Weighted Pull-up (Keiser dual handles, wider grip)
5 reps: BW, 35,40,40,45 (4)

Weighted Dip
8 reps: 25,35,45,55

4 Supersets of:
BB Bicep Curl (Thigh to Chin) 65 lbs x 12,12,12,11
DB Lateral Raise 25s x 12,10,8,8

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