Friday, June 26: The Old School

Well suffering from insomnia at the fire station is never a good thing, but I tried to make the most of it.

Flat Bench 12-10-8-6
*After each bench set:
5 Push-ups back hyperextensions
5 Triangle Push-ups
25 Alternating med ball oblique twists

135-155-185-205

Incline Bench 12-10-8-6
*After each bench set:
5 Push-ups back hyperextensions
5 Clap Push-ups
25 Alternating med ball oblique twists

115-135-145-165

Decline Bench 12-10-8-6
*After each bench set:
5 Push-ups back hyperextensions
5 Wide grip Push-ups
25 Alternating med ball oblique twists

135-155-185-205

Seated Dumbbell Curls 15-12-9
*After each curl set:
5 Dead Hang Military Grip Pull-ups
5 Jumping Pull-ups
20 V-ups

30-40-45

Hammer Curls 15-12-9
*After each curl set:
5 Dead Hang Chin-ups
5 Jumping Pull-ups
20 V-ups

40-50-60

Reverse Grip Straight Bar Curls 15-12-9
*After each curl set:
5 Dead Hang Pull-ups
15 Plate Forearm Curls, 35lb Plate
20 Oblique V-ups, each side

65-75-85

10 Minute Rest then...

For Time:
Alternating Ladder (10/1, 9/2, 8/3...)
Pull-ups
Push-ups

2:35

All I can say is that I've been up since 12AM and I am beat,... big time!

Shane

"Nicole"

6 runs 5 pull up sets 100 total