Saturday 6.22.13

A1. Seated DB OH Press @ 30X0, 4-6 reps x 5 sets, 1:30 min

35's x 6, 40's x 4, 40's x 2, 35's x 6, 40's x 3

A2. Weighted Pronated Chin-ups @ 50X0, 2-3 reps x 5 sets, 1:30 min

25 x 3, then 27.5 x 2 for the rest

B1. Standing Single Arm DB OH Press @ 20X0, 8-12/arm x 3 sets, 1 min (1 min rest b/t arms) - place your other arm on something to brace your self

30 x 12, 35 x 8, 35 x 8

B2. AMRAP Supinated Chin-ups @ 30X0, 3 sets, 1 min

8, 7, 7

C. Flat Bench Side Lying Powell Raises @ 40X0, 8-10/arm x 3 sets, 30 sec b/t arms

5# x 10, 10# x 8, 10# x 8. These made me really sore!