2/14/14 - FRIDAY

AFTERNOON WORKOUT
10 min EMOTM
Max Weight Front Squats - 3

3 Supersets
Straight Arm Lat Pull Down 8-12
Push-up (with relaxed palm) - MR

2 Supersets
LH/RH Straight Arm Lat Pull Down 8-12
Push-up (with relaxed palm) - MR

2/12/14 - WEDNESDAY

AFTERNOON WORKOUT
4 Rounds Each for Time
Smith Machine 1 Leg Squats (alt) - 10
Weighted Leg Lifts - 10
Decline Sit-up - 30
Ab Plank - 90 sec
Rest 1 min

2/10/14 - MONDAY

AFTERNOON WORKOUT
Complete for Max Weight
Back Squat 4x6-8
Leg Press 2x8-12
Leg Curl 2x8-12
Calf Raises 3x12-15

2/5/14 - WEDNESDAY

AFTERNOON WORKOUT
Complete for Max Weight
Back Squat 4x8-12
Leg Press 2x8-12

2 Supersets for Max Weight
Leg Ext 8-12
Leg Curl 8-12

Calf Raises 3x15-20

2/3/14 - MONDAY

MORNING WOD
6 min AMRAP
24" Box Jump - 5
Burpee - 5

AFTERNOON WOD
Complete for Max Weight
Seated Shoulder Press 4x8-12
Machine Shoulder Press 2x8-12

2 Supersets
DB Lateral Raise 8-12
Tri Extensions 8-12

2 Supersets
DB Front Raise 8-12
Tri Push Down 8-12

2 Supersets
Reverse Flies 8-12
Tri Kickbacks 8-12