02FEB2011

3x: (45#, 75#, 105#)
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU
  5 GHD Situps

20 TGU @ 55# (10 ea)
15 GHD Situps
30 RDL @ 155# (15 ea)
15 GHD Situps
40 Sumo DL @ 225#
15 GHD Situps
30 DL @ 275#
15 GHD Situps
20 TGU @ 55# (10 ea)

Extra Credit:
5 Push Press + 5 sec hold @ 135#
3 Push Press + 5 sec hold @ 155#
1 Push Press + 10 sec hold @ 175#

01FEB2011

10 Muscle-Ups
25 Assisted Muscle-Ups
40 Inverted Rows
55 Dips

5x:
  3 Pullups @ 45#
  10 Kipping Pullups

6x:
  Max Reps Bench Press @ 185# (8-7-6-6-5-4)
  5 Clapping Pushups

7x:
  5 Dips @ 45#
  10 LDBR @ 65# (5 ea)

2x:
  10 Alternating Incline DB Press @ 65# (5 ea)
  10 Alternating Flat DB Press @ 65# (5 ea)
  10 Unilateral Flat DB Press @ 65# (5 ea)