Viva l'Italia and Friday and Saturday's Workouts

Serena Williams' bid for the "Calendar Slam" was dashed by the unranked Roberta Vinci of Italy. The second ranked Simona Halep was also beaten by Italian Flavia Pennetta in the semis making it an all Italian Women's Final. Apparently the Prime Minister of Italy is flying in just for the occasion. Time for Serena to hit the reset button and give it another go next year.

Friday's Workouts:
Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump rope
Barbell Push Press
Sumo Deadlift High Pull
AbMat Sit-Ups
Side Dumbbell Raise
Hand Release Push Ups
Front Plate Raise

Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Curls, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Super Set:
Weighted Dips (Bodyweight +35 lbs.), 5 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 5 sets of 15 repetitions

Saturday's Metabolic Workout:
"Helen on the Water"
3 Rounds For Time:
Row, 400 meters
Kettlebell Swings, 21 repetitions
Pull-Ups, 12 repetitions

Have a Great Day!!