Feb 22, 2011

Am
Planks, Bilateral Planks 30 seconds, 3 sets
Wood Choppers 20lb, 3 sets of 10
Pull-ups 15, 3 sets
Double hand 45lb Kettle Bell swing, 3 sets of 10
Single arm row (Both arms) 45lb Kettle Bell, 3 sets of 10
Tire Pull on concrete (150 ft, hand over hand) x 6
24" Vertical Jumps x 100
Squats 50
Floor Sweepers (holding tire over head like bench press, raise legs to tire on left and right = 1)  x 50

120ft sprints dragging tire on concrete x 10
120ft backward tire pulls x 10

PM
Curls 55lb DB, 3 sets of 8
Shrugs 55lb DB, 3 sets of 8
Incline Bench press 55lb DB, 3 sets of 8
Flat Bench 120lb, 3 sets of 8
Dips 60
Upright Rows 140lb, 3 sets of 8

Thoughts:
Really good workout this AM. I've felt tired lately, working 5 of 6 night shifts in a row might have something to do with it. Its nice to not be getting sore anymore for the most part. I like being able to do my workouts and give it all.... Looking forward to a day off....good food...and a beer!