Thursday, September 7, 2017

Thursday 9/7/17

8:00a

Pre Exhaustion:
Nautilus Super Pullover (200) 8+1 assisted
Supinated Pulldown (180) 6+2 assisted

(rest 3:00)

Pre Exhaustion:
Nautilus Super Pullover (180) 6+2 assisted
Supinated Pulldown (160) 6+2 assisted

(rest 3:00)

Pre Exhaustion:
Pec Deck (120) 6+2 assisted
Dip Machine (120) 7+1 assisted
Triceps Extension (60) 8+1 assisted

(rest 3:00)

Pre Exhaustion:
Pec Deck (100) 8+1 assisted
Dip Machine (120) 7+1 assisted
Triceps Extension (60) 7+2 assisted

Single Arm Nautilus Curl
Rt. Arm (120) 11+1 assisted
(rest 1:00)
Lt. Arm (120) 11+1 assisted
(rest 1:00)
Rt. Arm (100) 9+3 assisted
(rest 1:00)
Lt. Arm (100) 9+3 assisted

2 rounds:
50 Band Pull Aparts
10 Plate Raises (25)
____________________________________

7:00p

5 rounds:
40yrd Sled Push (225lbs)
80yrd Shuttle Run
40yrd Sled Push
80yrd Shuttle Run
(rest equal to work between rounds)





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