[WotD] Friday, February 20 (Part II)


After Hours:
Part I: Barbell Complex
(6 reps each, no rest between exercises, just between sets as my partner did his; 80# then 90#)
– Power Clean
– Overhead Squat
– Back Squat
– Good Morning
– Bent-Over Row
– Romanian Deadlift
– Snatch-Grip Deadlift

Exeunt partner (motivation was hard to come by on a Friday evening for both of us).

Part II:
– 10x Pullups
– 48 minutes, elliptical (“Cross Training” program, 12 minute intervals, 7.5/10 mets)

Part III:
– Bench Press (8x 140#, 8x 150#, 4x 160#)
– Bench Step (8″ step, 54# KB, 10x each leg)
– KB Side Raises (3x each side, 36# KB)
– 10x Pullups

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