Workout Song of the Day

Warm-up

Jog 1.5 miles in 10 minutes

Stretching

Exercise Group 1 x 3 (power)

Clean and Press: 225lbs x 3

Superset w/

Box Squats: 315lbs x 3

Giant Set II x 3 (done for speed)

High Rope Pulls: 120lbs x 20

Superset w/

Rope Crunches: 120lbs x 20

Superset w/

High Rope Pulldowns: 120lbs x 20

Superset w/

Rope Twisting Over Shoulder Throws: 120lbs x failure

Superset w/

Rope Hammer Curls: 120lbs x failure

End

Elliptical Cross Trainer 20 minutes

Stretching

Some heavy cleans and presses in here. Was feeling very
strong on the warm-ups so I went for it. Light weight!

“Don’t nobody want to lift no heavy ass weight.”

- Ronnie Coleman