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Old 02-22-2011, 12:22 PM   #26
Nathan Stanley
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Join Date: Mar 2007
Posts: 159
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Weigh-in at home--229.2; Official weigh-in at school dressed--233--down 1 lbs officially although I think I'm down 2 or 3 from last week.

(90 seconds rest between sets. Alternate
Exercises)
1. Squat: 2 sets 5 reps x 275 lbs
2. Dumbbell or Cable Row: 2 sets 6 reps x 82.5 lbs L/R


(60 seconds rest between sets. Alternate
Exercises)
3. Jump Squat: 3 sets 12 reps w/ 45lbs plate
4. Dumbbell or Cable Row: 2 sets 6 reps x88.2 lbs L/R

(No rest between A & B exercises. 60 seconds rest
between A/B supersets)
5A. Step Ups: 2 sets 12-15 reps (each leg)
5B. Lat Pulldown: 2 sets 12-15 reps
6A. DB Squat (40lbs x L/R): 2 sets 12-15 reps
6B. Push Press: 2 sets 12-15 reps x 40 L/R

Metcon
• Single Leg Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Spiderman x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Bodyweight Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Single Leg Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Spiderman x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Bodyweight Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
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