Session 44
11/12/2013 Work Gym
A1 Rear Leg Elevated Split Squat 20kg*12/12*4 Sec seconds down 1 second up
A2 Neutral Grip Pullups *5*4 1 second up, 4 seconds down
B1 Single Arm KB Swing 20kg*12/12*4
B2 Paused press *5*4 3 secs down 2 secs pause 1 sec up
C1 Air Squat *20*3
C2 Mountain climbers*20*3
Superset:
Rope Pushdown 50kg*12*5
EZ Bar curls 45kg*12*5
11/12/2013 Work Gym
A1 Rear Leg Elevated Split Squat 20kg*12/12*4 Sec seconds down 1 second up
A2 Neutral Grip Pullups *5*4 1 second up, 4 seconds down
B1 Single Arm KB Swing 20kg*12/12*4
B2 Paused press *5*4 3 secs down 2 secs pause 1 sec up
C1 Air Squat *20*3
C2 Mountain climbers*20*3
Superset:
Rope Pushdown 50kg*12*5
EZ Bar curls 45kg*12*5
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