Neighborhood Ninja!

2/17/14

Press
165 x 5
180 x 3
200 x 5

Seated, BTN, Wide Grip Press
95 x 10, 10, 10

Seated DB Press
70 x 8
60 x 10, 10

Cable Lateral Raises
10, 10, 10, 10

Cable Front Raises
8, 8, 8

BB Curl
125 x 5, 5, 5, 5
105 x 7, 7, 7, 7
85 x 10, 10, 10
65 x 12, 12, 15

Hammer Strength Preacher Curl
10, 10, 10 (super slow negative)

Conditioning
- 50 KB Swings (24kg)
- 50 KB Clean (24kg)
- 30 KB Swings (24kg)
- 20 KB Clean (24kg)

1 Mile Run
TIME: 7:11

need to work on that run time.  whew.