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Been a bit unfocussed last couple of weeks - so wasn't which way was going with my next 4 weeks but reckon this one will keep me occupied ....
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2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - BB Squats -8 reps
1B - DB Incline press - 8 reps

Workout:
1A BB Squats - 8 reps sets 1-2, 12 reps set 3
1B DB Incline press - 8 reps sets 1-2, 12 reps set 3

2A DB Row - 8 reps sets 1-2, 12 reps set 3
2B 1-leg bench squat - 8 Reps for all sets

3A DB swing - 15 Reps
3B Squat-thrusts with pushup - 10 reps

+ optional Abs
Plank on SB - 30 sec hold
X-body climber 8-12 reps per side
Side-plank 30 sec hold per side
SB jackknife 15 reps

+ intervals
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2K7 - workout B
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - pullups -8 reps
1B - DB Bulgarian split-squat - 8 reps

Workout:
1A pullups - Max reps
1B DB Bulgarian split-squat - 8 reps sets 1-2, 12 reps set 3

2A DB chest press - 8 reps sets 1-2, 12 reps set 3
2B DB/BB Step ups - 8 Reps all sets

3A Aligator or Mountain climber 8 reps per side
3B DB siff squat 12 Reps

Optional ABs
pushup Plank hand touch - 10 reps per side
Grasshopper pushup - 5 reps per side
SB crunch - 15 reps
SB x-body mountain climber 5 reps per side

+ intervals
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roundballnz

November 2011

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