Routine B - Rotation 1 - Abs & Cardio / Back & Hams

9-30-09

Abs
warms x 2

Sit Ups
25, 17

Cable Crunches
warms x 1
13 x 130
11 x 130
10 x 130

High Cable Flex
warms x 1
15 x 50
10 x 50

Sprints 20 Minutes


10-02-09

Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 175
7 x 180
4 x 190

T-Bar Rows
warms x 2
8 x 160
7 x 160
5 x 165
4 x 165

DB Deads
warms x 1
10 x 120
10 x 120
9 x 120

Close Grip Pulley Row (high)
12 x 140
12 x 150
12 x 155

Assisted Glute/Ham Raises
14, 11, 10, 9

SSC 30 Minutes