Fri 10-11-13: B5F 7

Round three of phase 3…

Workout 7: Vertical Push-Pull

Hang Power Clean
10 reps: 45,85,115,135,155,165
2 sets of Power Shrugs 205 x 17, 19 reps

One Arm DB Shoulder Press
10 reps: 30,40,50,55,60 (5-5 left, 7-3 right)

Weighted Chin-up
5 reps: BW,40,50,50 (4)

Weighted Dip
8 reps: 30,45,55,60 (7)

4 Supersets of:
BB Bicep Curl (Thigh to Chin) 65 lbs x 13,13,13,13
DB Lateral Raise 25s x 12,12,10,10

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