Workout 7/18/13

Run –  11 miles, avg pace 10:10

 

Lift

Circuit 1 5 sets, vertical loading	Reps/Weight	Reps/Weight	Reps/Weight	Reps/Weight	Reps/Weight
Lat Pull Down – wide grip	6/85	6/85	6/85	6/90	6/90
Standing bar shoulder press	7/50	7/50	7/50	7/50	7/50
Plank	1 min	1 min	1 min	1 min	1 min

 

 

 

Circuit 2 5 sets, vertical loading	Reps/Weight	Reps/Weight	Reps/Weight	Reps/Weight	Reps/Weight
Weighted hip thrust	6/135	6/140	6/140	6/145	6/145
Neutral Grip pull-up	6/(15lb assist)	6/(15lb assist)	6/(15lb assist)	6/(15lb assist)	6/(15lb assist)
Single Leg Shoulder Fly	8/2×10	8/2×10	8/2×10	8/2×10	8/2×10

 

 

Circuit 3 5 sets, vertical loading	Reps/Weight	Reps/Weight	Reps/Weight	Reps/Weight	Reps/Weight
Turkish Get-up	6/20	6/20	6/20	6/20	6/20
SL RDL on Bosu	10/12	10/12	10/12	10/12	10/12
Free Motion Crunch	10/55	10/55	10/55	10/55	10/55

 

• All weights in LBS
• Unilateral exercises (reps per side)
• Name(required)

  Email(required)

  Comment(required)

  Submit

  Δ

Advertisement