Monday, December 19, 2016

Monday - Dec. 19

KB Snatch set
 - 9 minutes
 - 24kg
 - 20 rpm, 3 reps short on the 2nd arm(left)
 - aveHR 139
 - maxHR 164
 - i don't think 200reps in 10 minutes will happen next week.  Regardless, I will continue working the bells as the fitness gained is well worth the effort.

Break for lunch.....

10 minute hangboard sequence
 - 15 sec. hang - jug
 - 1 pullup - round sloper
 - 10 sec. hang - medium edge
 - 15 sec. hang w/ 3 shrugs - pocket
 - 20 sec. hang w/ 2 pullups - large edge
 - 10 sec. hang - round sloper + 5 knee raises - pocket
 - 4 pullups - large edge
 - 10 sec. hang - medium edge
 - 3 pullups - jug
 - hang as long as you can - round sloper: 35 seconds

Pullups x 2, 4, 6, 8, 10
 - stretches in between

Shoulder Blaster @ 5#

3 Rounds
 - DB complex (curl/press/french press) @ 17.5# x10
 - Pullups (max): 13, 10, 9
 - Pulldown (wide + reverse grip) @ 110# x10 each
 - Pushup x25
 - 2-arm Swing @ 32kg x10
 - DB complex (squat/curl/press/french press) @ 17.5# x10
 - Pullup (max): 8, 8, 7
 - DB Row (2" handle) @ 70# x10 (r/l)
 - Bench Press @ 135# x20
 - Plank @ 60sec.
 - crunch x25

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