Workout for 3/24/09
PUSH
Alt. barbell single leg deadlift 3x12-16
kettlebell swings 3x10
flat Db press 3x1010
Physio crunch w/ db 12
Db Squat press 3x6 20
Jc rotation with 10 s. hold 3x12
Alt. FM Pull down 3x5/5 heavy
Dips 3x8
I-Y-Rotational presses 3x16/16/16
BW Lunges 3x16
Lunge Jumps 3x12
PULL
Barbell Bench Step up 3x8/8
Alt. Hand Kettlebell Swings 3x10
Cable Row 3x10
Physio Pyke 3x12
Dynamax Squat/Squat Jump/Split Jump 3x20/10/20
Pull ups 3x10
Curl and Press
Mini band Push up Knee to Elbow 3x12
30 Second Stairmaster Sprint L:13 and Higher
JC In out Sweeps 3x20
JC Rows 3x20
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