Neighborhood Ninja!

3/4/11

Power Clean

- 215 x 3

- 215 x 3

- 225 x 3

Back Squat

- 265 x 5

- 265 x 5

Overhead Press

- 155 x 5

- 155 x 5

Superset

- 3 rounds

- pull ups x 8

- ring dips x 6

Superset

- 5 rounds

- rope climber x 30 seconds

- push ups x 10

Superset

- 3 rounds

- DB OH Tricep extension x 10 (70#)

- BB Curl x 12 (60#)

Glute Ham Sit ups: 3 sets of 15

Hanging Leg Raises: 3 sets of 10

Bridge: 60 seconds

Side Bridge: 60 seconds each side

3/3/11

Power Clean

- 205 x 3

- 215 x 3

- 215 x 3

Deadlift

- 315 x 5

- 315 x 5

Incline Hammer Strength

- 200 x 5

- 200 x 5

Superset

-3 rounds

- pull ups x 10

- ring dips x 10

5 rounds

- overhead rope slam x 10

- burpees x 10