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Old 09-21-2012, 06:05 AM   #58
Muscletrainerdh
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Monday, September 10, 2012 - SHFL Phase 2 Workout 2
18 Minute Block: Set timer for 18 minutes. Perform exercises 1A-1F in rapid succession, with little or no rest between exercises aim for 4 cycles

1A) Barbell Deadlift 185 x 8, 185x8, 185x8, 185x2 (Lower back exhaustion)
1B) Lumberjack Press 45x8, 45x8, 45x8, 45x8
1C) DB Floor Press 55x8, 55x8, 55x8, 55x8 (+5lbs)
1D) Lunge Jumps 8,8,8,8
1E) Single Arm DB Row 55x8, 55x8, 55x8, 55x8 (+5lbs)
1F) Goblet Squats 50x8, 50x8, 50x2, 50x2 (Lower back exhaustion)

Rest 4 minutes

12 Minute Block: Set timer for 12 minutes. Perform exercises 2A-2D in rapid succession, with little or no rest between exercises, aim for 3 cycles

2A) Upright rows; 65 x 12, 65 x 12, 65 x 12
2B) Burpees 12, 12, 12
2C) Rocking Planks 12,12,12
2D) "Y" DB Press 15x12, 15x12, 15x12
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