29NOV2010

Focus: Chest/Upper Back

Warmup:
35 Burpee Pullups
35 Inverted Rows

5 Rounds of Each Superset:
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  Max Reps Bench Press @ 205# (5-5-4-4-4)
  Burpee (10-9-8-7-6)
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  Max Reps Pullup @ 45# (4-3-3-3-3)
  Kipping Pullup @ BW (10-9-8-7-6)
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  One Handed Pushup (ea) (5-5-5-5-5)
  Unilateral DB Press @ 60# (ea) (10-9-8-7-6)
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  Max Reps Bent Row @ 155# (7-7-7-7-8)
  Leaning DB Row + Pushup @ 45# (ea) (5-5-5-5-5)
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  Max Reps Bench Press @ 95# + Elastic Band (5-5-5-5-5)
  Max Reps Strict Pullup @ BW (8-8-7-6-5)
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Notes:
Reps included for "max reps" sets are how many I was able to complete.  Complete all 5 rounds of each superset before moving on to the next.  Ensure you don't rest in between the two exercises, but take a sufficient amount of rest in between supersets.  If your performance drops off more than one rep with each set, you're not resting enough.