Saturday, October 11, 2014

workout: october 9, 2014


a) back squat:
  • 5 reps at 100 pounds
  • 5 reps at 115 pounds
  • 5 reps at 115 pounds
  • 5 reps at 115 pounds

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

c) deadlift:
  • 10 at 125 pounds
  • 8 at 135 pounds
  • 8 at 135 pounds

d) 3 rounds of:
  • 20 steps weighted front rack walking lunge with 18 pounds per hand 
  • 10 back extensions
  • 12 per arm - seated strict press with 18 pounds per hand

d) 3 rounds:
  • 8 turkish get-ups [4 per side, 18 pounds per hand]
  • 12 bicep curls at 45 pounds
  • 6 rounds tricep complex

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