Neighborhood Ninja!

4/27/13

AM
Back Squat
410 x 1 (v belt)
375 x 3, 3, 3 (v belt)

Deficit Deadlift
315 x 4, 4, 4
340 x 2
superset with:
GHD Situps
bw x 20, 20, 20, 20

PM
Superset: 5 sets
1) T Bar Row
135 x 10, 10
160 x 10, 10, 10
2) KB Snatch
70 x 5, 5, 5, 5, 5 per arm

Superset: 3 sets
1) Reverse fly (from GHD)
15 x 12, 12, 12
2) Supine pullup
bw x 5, 5, 5
3) DB Row
100 x 10, 10, 10 per arm

Superset: 3 sets
1) Hammer curls
60 x 6, 6, 6
2) Cable Concentration Curl
30 x 12, 12, 12

1 Mile Run: 12:35