Mon 5-19-14: Back & Shoulders

Basic Upper Body Vertical Push Pull Workout…

4 rounds:
Jumprope 30 sec
Med Ball Plank 30 sec

5 rounds:
Pull-up/Knee Raise Combo – 6 reps each
BB Press – 12 reps @ 45lb

5 rounds:
Dual Cable Wide Pulldown
12 reps: 75,90,105,112,127
DB One Arm Seated Press
25×12, 35×11, 40×10, 45×9, 50×7

3 rounds:
Dual Cable Seated Row
12 reps: 80,90,100
DB Lateral Raise
12 reps: 15,17.5,20

4 rounds:
Lying DB Pullover
12 reps: 40,45,50,40
BB Snatch Grip Front Raise
10 reps: 30lb

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Thur 5-1-14: Pull

Similar to two weeks ago…

Pull

Deadlift
5 reps: 75,135,165,195,225
Drop Deadlift
3 reps: 255,285,315
From 2″ pad: 345,355
5 reps: 225,125

Pullups
5 sets of 10 reps: Reg, Chin, Neutral, Alternated, Alternated

3 sets of 12 reps each:
Incline Bench DB Row – 25lb
Incline Bench DB Reverse Fly – 10lb

Tues 4-22-14: Pull

Similar to 4-11-14…

**Did some stretching and ran/walked a mile and a half about 2.5 hours before this workout, mostly to get outside and get the blood moving…

Pull

Row: Fish Game – 1590

Deadlift
From deficit:
10 reps: 45,95
5 reps: 135,185,225
Deadlift & Drop (video)
3 reps: 275,315,335,345,345
5 reps: 255,225

Bent DB Row
8 reps: 40,50,60,60,60,60

Dragon Flags (Negative only)
3 sets of 5

Skin The Cat (video)
3 sets of 5

Mon 12-9-13: Basic 5 Pull

Basic 5: Heavy Pull

Clean & Jerk – Technique Work
10 reps each set:
Power Shrug
45,65, 3 sets @ 95
Hang High Pull
3 sets @ 95
Push Jerk
3 sets @ 95

5 reps all sets:

Deadlift
95,135,185,235,255, 2 sets @ 305

Squat
5 sets @ 135

Chin-ups
BW,35,45, 2 sets @ 50 (pause at the bottom)

Bench
5 sets @ 135

Bent Row
5 sets @ 135