Workout from 6-22-2012

Warmup

Treadmill 10:00 minutes

 


 

Strength

Set 1

Bench Press (85lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs)
     10/5/5/5/5/5

Ball Slams (20lbs)
     10/10/10/10/10

 


 

Set 2

Dead Lifts (135lbs, 155lbs, 165lbs, 175lbs, 175lbs, 185lbs Tim) (135lbs, 155lbs, 165lbs, 135lbs, 155lbs, 165lbs Dan)
     10/5/5/5/5/5

LAT Pulldown (90lbs, 97.5lbs, 105lbs, 97.5lbs, 90lbs, 77.5lbs, 70lbs, 65lbs)
     15/10/5/10/15/20/30(Tim) 50(Dan)

 


 

Set 3

Dumbbell Thrusters (15lbs) 15 Reps

Elliptical 1.5 minutes – AFAP

Repeat 5 times

 


 

Total Workout Time 1 hour 30 minutes

Workout from 6-12-2012

Warm Up

8 minute Treadmill

6 minute Elliptical (Tim only)

250 Meter Row fast

 


 

Set 1

Heavy Ropes 5 exercies 25 seconds each

20 Wall Balls (14lbs)

Repeat 3 times

 


Set 2

 

10 Dumbbell Thrusters (15lbs Tim, 20lbs Dan)
15 Slam Balls (35lbs 1st, 2nd time / 20lbs 3rd, 4th time)
30 second Planks
500 Meter Row

Repeat above 4 times non stop

 


 

Total workout time 1 hour 15 minutes