Klokov Presses + Pull Ups + Deadlifts

2nd July 2012

1a. Klokov Press

90lbs x (1,2,3,4,5) x 2 ladders

1b. Wide Grip Pull Ups

BW x (1,2,3,4,5) x 2 ladders

2. Triceps Pushdowns

65lbs x 10 x 2 sets
70lbs x 5 x 2 sets


3rd July 2012


1. Deadlifts (30 minutes)

360lbs x 3 x 4 sets
360lbs x 1 x 14 sets

2. Bicep Curls (1 minute rest between sets)

65lbs x 10
65lbs x 8
65lbs x 7
65lbs x 5
65lbs x 4
65lbs x 4

3. Lat Pull Downs

105lbs x 30