Gym Kostas 6/23/08

Warmup: Pullups, sovaldi light deadlifts, check light military press

Workout: Bench Press (4 sets, failing at 5-10 reps)

Three rounds of: 7 x weighted pullups (35 lbs) 10 x push press (95 lbs) 10 x deadlifts (Nate & Kostas: 225 lbs, Shay: 205 lbs) rest as needed Warm-up:

Pull-ups, and light power-cleans

Workout:

Three rounds of:

10 x power-clean (Kostas, capsule Nate @ 135lbs, more about Shay @ 105lbs)

20 x dumbbell press on glute-ham machine, 10 each arm (1st round @ 30lbs, 2nd-3rd round @ 35lbs)

10 x standing military press (Kostas @ 85lbs, Nate, Shay @ 75-85lbs)

Rest as needed between rounds.

Then, tag-team style:

15 floor-swipes @ 135lbs , push-ups, knees-to-elbows

Time is determined by floor-swipes.