Thurs 8/26/10

"Adversity cause some men to break; others to break records." - William A. Ward



Warm up:

Circuit: - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits

Pull ups - 2 sets x 6 reps

Workout:

Power Cleans - 4 sets x 5 reps

Bent over bar rows - 4 sets x 10 reps

Lower pulley rows with Gi - 3 sets x 10 reps

Bent over dumbbell rows w/chest on bench - 3 sets x 10 reps

Bar pulley curls - 4 sets x 5 reps

Alternating 3 type curls (lower portion/upper portion/full motion) - 3 sets X 12 reps

Reverse dumbbell curls - 3 sets x 10 reps

Wrist roller w/ wrist curls at top - 4 sets x 10 reps of wrist curls

Stretch - protein shake - shower