Workout 8/20/13

Circuit 1	Reps/Wt.	Reps/Wt.	Reps/Wt.	Reps/Wt.	Reps/Wt.	Reps/Wt.
Neutral Grip Pull-up	5/with 15 assist	2 no assist 3 w/assist	2 no assist 3 w/assist	1 no assist 4 w/assist	2 no assist 3 w/ assist	1 no assist 3 w/assist
Barbell shoulder Press	4/60	4/60	4/60	4/60	4/60	4/60
Cable Wood-chop	7/25	7/25	7/25	7/25	7/25	7/25
Circuit 2	Reps/Wt.	Reps/Wt.	Reps/Wt.	Reps/Wt.	Reps/Wt.	Reps/Wt.
Wide grip Lat Pull-down	8/90	6/95	4/100	4/100	4/100	4/100
Cable Shoulder Scaption	8/5	8/5	8/5	8/5	8/5	8/5
Hanging Leg Raise	12/bw	12/bw	12/bw	12/bw	12/bw	12/bw

• All weights in Lbs.

Run – 4 miles w/ speedwork

1 mile warm-up

6×800 meters @ 5k race pace

400 meters cooldown

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