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Old 09-21-2012, 06:05 AM   #59
Muscletrainerdh
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Join Date: Sep 2011
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Wednesday, September 12, 2012 - SHFL Phase 2 Workout 3:

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) Walking Lunges 35x8, 35x8, 35x8, 35x8 (+5lbs)
1B) Inverted Rows 8, 8, 8, 8, 8
1C) Tuck Jump 8, 8, 8, 8, 8
1D) SB Leg Curls 8, 8, 8, 8, 8
1E) Neutral Grip DB Bench 55x8, 55x8, 55x8, 55x8
1F) Garhammer Raise 8,8,8,8,8


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

2A) DiveBomber Push Ups 12,12,12
2B) Seal Jacks 12,12,12
2C) Overhead DB Squats PVCx12, PVCx12, PVCx12 (Used PVC pipe instead of weight, bizarre that I can't hold dumbbells above my head and squat, I'm guessing some thoracic spine weakness.) BOO!!
2D) Bicep Curls 30x12, 30x12, 30x12
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