Workout from 6-8-2012

Warmup

8 minute treadmill

250 meter row fast


Set 1

12 LAT pull downs (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
12 Kettlebell lifts (weight 45lbs)
12 Barbell squats (weight 65lbs first time, 85lbs second time, 105lbs third time)

Repeat above 3 times non stop


Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
12 Ball Slams (15lbs ball)
12 Foward and Sideways Dumbbell Lifts (10lbs or 15lbs Dumbbells)

Repeat above 3 times non stop


Set 3

10 Pushups
10 Kettlebell Swings (35lbs)
10 Squats

Repeat above 3 times non stop


Set 4

250 meter row fast
5 minute (Bike, or Treadmill, or Elliptical)


Total workout time 1 hour 10 minute

 

 


 

Workout from 5-30-2012

Warmup

8 minute treadmill

150 meter row fast


Set 1

12 Leg Press (weight 350lbs first time, 370lbs second and 440lbs third time)
12 Kettlebell lifts (weight 40lbs first and second time, 45lbs third time)
12 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
12 Forward Lateral Raise (10lbs)

Repeat above 3 times non stop


Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
10 Ball Slams back and fourth (15lbs ball)
12 LAT pull downs (weight 97.5lbs first time, 105lbs second time, 110lbs third time)

Repeat above 3 times non stop


150 meter row fast


30 Slamball Ball slams (35lbs Slamball) timed (Tim 1:21.00, Dan 1:31.00)


Total workout time 1 hour