Friday 15 November 2013

Back and calves

Pull-ups - Amrap 60 seconds, then rest 60 seconds
23, 14, 14

Cable rows
80lb x 14, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn)
50lb x 40, 40

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Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps; no rest

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