Monday, August 18, 2014

workout: august 18, 2014

a) back squat:
  • 10 reps at 60% of maximum [95 pounds]
  • 8 reps at 65% of maximum [100 pounds]
  • 6 reps at 70% of maximum [110 pounds]
  • 6 reps at 75% of maximum [115 pounds]
  • 6 reps at 80% of maximum [125 pounds]
b) kettlebell front squat: 
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
c) bench press: 
  • 10 reps at 75 pounds
  • 10 reps at 75 pounds
  • 10 reps at 75 pounds
d) seated kettlebell strict press:
  • 12 reps with 18 pound kettlebells
  • 12 reps with 18 pound kettlebells
  • 12 reps with 18 pound kettlebells
e) 3 sets of 12 weighted step-ups [18 pound kettlebells] + 12 trap 3 raises for the right arm + 12 lateral lunges + 12 trap 3 raises for the left arm


it's a good thing we do this squat cycle at the beginning of the workout or i wouldn't have the leg strength to carry captain "but i want to play with the barbell, mom!" back to the car. 

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