November 15, 2006

November 15, 2006
Row 500 m - 1:47
Dynamic warmup

Incline DB bench press w/palms facing in - 25 x 5, 45 x 3, 70 x 1, 70 x 10, 75 x 10, 75 x 10, 75 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 170 x 10, 170 x 10, 170x 10

DB Shoulder press - 30 x 10, 30 x 10, 30 x 10, 30 x 10
superset with full rest (60 sec)
Pullups - 10, 10, 10, 10 - all kipping

Close grip barbell bench press - 135 x 10, 135 x 10, 135 x 10, 135 x 10
superset with full rest (60 sec)
High pull - 95 x 10, 115 x 10, 115 x 10, 115 x 10

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.