07-27-2008, 06:35 AM
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#4 (permalink)
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Senior Member
Join Date: Feb 2008
Location: Brisbane, Australia
Posts: 112
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26th July,2008 RUN
| 1.8 miles
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| 26th July,2008 RUN
| 3.2 miles
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| 27th July,2008 NROL4W
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| Stage 2/Workout 4B
| set1 |
| set2 |
| set3 |
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| Wide-grip deadlift from box (page 166)
| 6X | 90LB bb
| 10X | 130lb BB
| 10X | 130lb BB
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| Bulgarian split squat (page 176)
| 10X | 13.5lb DB
| 10X | 13.5lb DB
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| Underhand-grip lat pulldown (page 200)
| 9X | 50
| 10X | 50/45
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| dropped weight halfway through
| Reverse lunge from box with forward reach (page 177)
| 10X | 13.5lb DBs
| 10X | 13.5lb DBs
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| Dumbbell prone Cuban snatch (page 207)
| 10X | 9lb DBs
| 10X | 9lb DBs
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| Swiss ball crunch (page 218)
| 10X | 22.5lb plate
| 10X | 22.5lb plate
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| Reverse crunch (page 216)
| 10X |
| 10X |
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| Lateral flexion (pages 221-24) * choose one
| 10X | H4
| 10X | H3
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| Prone cobra (page 227)
| 60 |
| 60 |
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| Intervals - elliptical
| 15 minutes
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