Saturday, 09/22/07 PM reps/wt.

lunges, chest, Overhead Lifts, wall-squat:

cardio warm-up 12 minutes
o-a flys on step 7r x 30 lb. dbs
flys on step 15r x 15 lb. dbs
cardio 2 minutes
weighted lunges 7r x 30 lb. dbs
back lunges 15r
cardio 2 minutes
weighted ws 1 minute x 15 lb. dbs
ws 2 minutes
cardio 2 minutes
clean and press 5r x 90 lb. bb
snatch 10r x 50 lb. bb
cardio 2 minutes
o-a flys on step 7r x 30 lb. dbs
flys on step 15r x 15 lb. dbs
cardio 2 minutes
weighted lunges 7r x 30 lb. dbs
back lunges 15r
cardio 2 minutes
weighted ws 1 minute x 15 lb. dbs
ws 2 minutes
cardio 2 minutes
clean and press 5r x 90 lb. bb
snatch 10r x 50 lb. bb
cardio 2 minutes
o-a flys on step 7r x 30 lb. dbs
flys on step 15r x 15 lb. dbs
cardio 2 minutes
weighted lunges 7r x 30 lb. dbs
back lunges 15r
cardio 2 minutes
weighted ws 1 minute x 15 lb. dbs
ws 2 minutes
cardio 2 minutes
clean and press 5r x 90 lb. bb
snatch 10r x 50 lb. bb
cardio 2 minutes
cardio cool-down 14 minutes