Friday 03/01/2013

I. Bench x40

II. 3 rounds:

10 chinups
12 vertical lifts
30 weighted situps

Wednesday 02/27/2013

I. Deadlift x40

II. 3 rounds:

10 pullups
20 wallballs
30 weighted situps

Monday 02/25/2013

I. Squat x40

II. 3 rounds

1 1/4 squats w/bar x15
Dips max
Sit-ups x30

Friday 02/22/2013

I. Bench x40

II. 3 rounds:

Max reps close grip
Max reps curl
30 weighted situps

Wednesday 02/20/2013

I. Deadlift x40

II. Push press x30

III. Situps 40-35-25 + rev. crunch 30-25-20

Monday 02/18/2013

I. Squat x40

II. Weighted lunge x30

III. 50-40-30:

Weighted sit-ups
Flutter kicks

Friday 02/15/2013

I. Bench x40

II. Close grip bench + pullups x30

III. Abs x100

Wednesday 02/13/2013

I. Deadliest x40

II. Vertical lifts x40

III. Abs x100

Monday 02/11/2013

I. Squat x40

II. Weighted lunge x30

IIi. Sit-ups x115

Friday 02/08/2013

I. Bench x40

II. Curls/dips x30

III. Abs x100

Wednesday 02/06/2013

I. Deadlift x40 reps (increase weight from last week)

II. Push press x25 reps

III. Abs (choice) x110

Monday 02/04/2013

I. Squat x40

II. Floor to overhead X25

III. Sit-ups x110