4/9/09

Warm-up-
16kg halo 2x5
Wall squat 2x10
Dislocates 2x5
Broomstick OHS 2x10

1A) Bench press:
190x5, 190x5, 190x5, 190x5, 190x5


1B) Plate curl:
20x5, 20x5, 20x5, 20x5, 20x5


2A) Low bar back squat:
215x5, 215x5, 215x5, 215x5, 215x5


2B) Pull-ups:
30x5, 30x5, 30x5, 30x5, 30x5

3) Swings:
32kgx12 at the top of each minute for 4 minutes