Workout 1: Core, Workout 2: Arms

11/29/12

W1: core
4 rounds of:
L-Sit (on rings) x 30 sec, 30 sec, 15 sec, 15 sec.
Ring Dips x 10
Burpees x 20
Situps x 10

4 rounds of:
Decline Situps x 15
Leg Raise x 15

W2: Arms
Triceps Press (w/Angle Handle) (50) 20, (65) 20, (80) 20, (95) 12
Skull Crush (60) 15, (80) 12, (90) 10, 8
Rope Press Down (42.5) 18, (35) 15, 12, 14
Bar Curl (45) 25, (95) 10, 8, (75) 12, (45) 15
Incline DB Curl (40) 10, 10, 10, (35) 10

Abs & Calves, Week 5, Day 29 Y3T

03/05/12,  Exercise, sets, (weight) reps
Abs:
Plank: 3 sets, 45 seconds
Russian Twist: 3 sets, (12 lbs ball) 45 seconds
(previous 2 exercises are done back to back no rest)
Side Chop: 3 sets, (22.5) 10/10, 10/10, 10/10 (no rest between sets)
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 4 sets, 20, 15, 15, 10
Calves:
Smith Raise: 4 sets, (160) 20, 20, 20, 20
Seated Raise: 4 sets, (175) 20, 12, 12, 12

Sand Bag Carry & Drag: 3 sets (50 & 90) 12 laps in 60 seconds