June 5

AM

A1. Close Grip Bench Press with Chains @ 20X1, 3-4 reps x 4 sets, 2 min

A2. Wtd Supinated Chin-ups @ 50X0, 2-3 reps x 4 sets, 2 min

B1. Seated DB OH Press @ 30X0, 4-7 reps x 3 sets, 2 min - start @ 40/hand

B2. One Arm DB Rows @ 20X0, 6-8/arm x 3 sets, 2 min 

C1. Low Incline DB Press @ 20X0, 12-15 reps x 3 sets, 1 min

C2. Ring Rows @ 21X2, 12-15 tough reps x 3 sets, 1 min - ensure full pause @ top of rep

A1. 65#(4), 75#(4), 80#(4), 85#(4) *All Plus 60# of chains, length adjusted since last week

A2. 35# (2) for all 4 sets

B1. 40# (7), 45# (5), 50# (2)

B2. 60# (8), 65# (7), 65# (6)

C1. 35# (15), 40# (15), 40# (12)

C2. 13 reps, 12 reps, 9 reps *Had feet elevated, no weight, tempo was really tough. 

PM

Swim 25 meters every minute for 20 minutes 

Completed.