Wednesday 6/15/16

Bracing
(A)
Ring Rows
3 sets x 10 reps w/ 1 sec hold

Single Arm Kettlebell Press in 1/2 Kneeling
3 sets x 6 reps each side @ 18#

3 Month Pullovers
3 sets x 10 reps @ 18#

(B)
Straight Bar Bent Curls (Clean Grip, Pronated, Above Knee)
3 sets x 5 reps @ 20 kg

Bent Lateral Raise with Support (Pendulum Straight Arm Swing with thumbs up)
3 sets x 6 reps each side @ 18#

Hanging Knee Raise
3 sets x 5 reps

(C)
3 Month Heel Touch with Kettlebell
3 sets x 10 reps each side @ 18#

Lateral Hip Raise in Side Bridge with 1 sec hold
3 sets x 7 reps each side

Scissor Rotations
3 sets x 10 reps each side


Accessoires
Bench Press
1 RM - 205# (Haven't maxed since September, haven't worked on it but happy to be within 10# of old PR)


Conditioning
400 meter sled drag (2x45#)
400 meter run
Rest 3 min
3 rounds

21:43