Tuesday, September 16, 2014

workout: september 11, 2014

a) back squat:
  • 8 reps at 100 pounds
  • 6 reps at 115 pounds
  • 4 reps at 130 pounds
  • 4 reps at 140 pounds

b) incline kettlebell bench press:
  • 12 at 26 pounds per hand
  • 8 at 35 pounds per hand
  • 6 at 35 pounds per hand

c) kettlebell front squat: 4 sets of 5 at 35 pounds per hand

d) 3 rounds of:
  • 8 box dips
  • 8 at 35 pounds
  • 8 push-ups with 1 second plank hold at bottom
  • 8 t-rows at 55 pounds

e) 2 rounds of:
  • 12 barbell bicep curls at 35 pounds
  • overhead tricep extensions at 15 pounds

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