Wednesday, January 4, 2017

Wednesday - Jan. 4

KB LongCycle
 - 10 minutes
 - 12kg
 - 12 rpm
 - aveHR 85
 - maxHR 104
 - shoulders felt it more than the heart/lungs

Break for lunch.....

3 Rounds
 - Bench Press @ 205# x10
 - Pullup (max): 14, 12, 11
 - 2-arm Swing @ 32kg x20
 - Hang Clean @ 185# x5

3 Rounds
 - Press @ 95# x10
 - 2" DB Row @ 70# x10 (r/l)
 - Lunge @ 25# x10 (r/l)
 - Barbell Thruster @ 95# x10

Shoulder handjob x50 (r/l)

Pullups x 2, 4, 6, 8, 10
 - regular
 - reverse
 - wide
 - close

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