Workout 8/29/13

Run – 6 miles @ 9:40 pace

Lift-

Superset 1	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.
Wide Grip Lat pull down	6/100	5/105	5/105	5/105	5/105	5/105
Sl db fly	5/2×12.5	5/2×12.5	5/2×12.5	5/2×12.5	5/2×12.5	5/2×12.5

 

Superset 2	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.
Wide Grip pull up	6/w 30lb assist	6/w 30lb assist	5/w 30lb assist	5/w 30lb assist	5/w 30lb assist	5/w 30lb assist
Front cable shoulder raise	6/40	6/40	5/50	5/50	5/50	5/50

 

Superset 3	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.
Kb windmill	8/43	8/43	8/43	8/43	8/43	8/43
Tic Tac -> full crunch	10/12	10/12	10/12	10/12	10/12	10/12

• All weights in lbs
• Kb=kettlebell, db=dumbbell, Sl=single leg
• Reps for kb windmill are per side

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