W1 Calves, Hams, Cleans, W2 Back & W3 Row, Situps, Snatch

07/10/14

Workout 1 Calves, Hams & Glutes

Seated Calf Press 5 x 10
Standing Calf Press 5 x 10
LF Calf Press 4 x 10
Prone Curls 4 x 10
Single Leg Curls 3 x 10
Stiff Leg Deadlift (95) 10, (135) 10, (245) 10
Abduction 4 x 15


Workout 2 Back

Wide Grip Rear Pulldown 4 x 15
Straight Arm Pulldown 4 x 15
LF High Row 3 x 12
Smith Rack Bar Row 4 x 10
LF Machine Row 4 x 10
Rear Smith Shrugs 4 x 10
Rear Machine Fly 3 x 10
Rear DB Fly 3 x 10


Workout 3

4 rounds of:
Row 500m
Situps x 25
Snatch (75) 10