1/13 Workout

Dbell Bench Press 80x6,6,6,6
Dbell Flyes 35x15
Dbell Hammer Curls 25x8,8 After each set, I cheated a 9th rep up and did a negative, taking as long as possible to descend the weight

300 Workout # 12

Warmup:

2x20 Bodyweight Squats
2x20 Jump Squats
3x10 Pushups

Work:

4x30meter lunges w/no weight (first 15 meter forward, 2nd 15 meter backward)
2x30meter overhead lunges w/45lb barbell
2x30meter overhead lunges w/75lb barbell - OUCH

1x30meter combo:

hold 40lb barbell in one hand, lunge with that leg
set weight down, do a pistol with same leg
deadlift barbell
Alternate leg and repeat

Jumps:

Draw a 'V' with jumps 6 times
Draw a 'T' with jumps 6 times
Draw a 'W' with jumps 6 times

Finish:

5 deadlifts with 40lb barbell
10 push presses with 40lb barbell

repeat for 12 minutes, try to get 14 supersets. I got 12