Monday, December 12, 2011

5/3/1: Military Press 3RM

Nautilus Nitro Laterals: 65x12x4

Assisted Pullups (Light/Monster Mini Bands): 5 sets of 8, 8, 8, 7, and 7 reps

Nautilus Nitro Compound Row: 95x12x4

Hoist Roc-It Shoulder Press: 55x5, 62x5, 76x3, 90x2, 104x3, 111x3, 118x5 (Rep Out Set)

Trap Bar Shrugs: 125x12x4
DB Curls: 25x7x4
DB Hex Holds: 4 holds of 15+ seconds each hand

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH. This represents 21 minutes of work, 7 minutes running.  Since I did not run on Sunday, this made it up.  Wednesday will start week 2 of the Runners World Beginners Program.

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