tuesday 13-April-10, 16:00, 17:00 CFTW

2 workouts:
_________________________
16:00

Bench Press 4 x 20 (95lbs)

3 sets alternating:
Bent row (40lbs) x 15
dynamic push-ups x 10

Ladder:
KB Clean and press (35lbs) 1, 2, 3, 4, 5, (ea. arm)
pull-ups (strict) 1, 2, 3, 4, 5

3 sets alternating:
dumbbell Tricep ext. (35lbs) x 20
dumbbell bicep curl (15lbs) fast x 50
_________________________
17:00

Bench Press 4 x 20 (95lbs)

3 sets alternating:
Bent row (40lbs) x 15
dynamic push-ups x 10

Ladder:
KB Clean and press (44lbs) 1, 2, 3, 4, 5, (ea. arm)
pull-ups (strict) 1, 2, 3, 4, 5

3 sets alternating:
dumbbell Tricep ext. (30lbs) x 20
dumbbell Bicep curl (15lbs) fast x 50