Monday, October 23, 2017

Monday - Oct. 23

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm

Rest 6 minutes

Jerk
 - 28kg @ 8 rpm
 - 2 minutes

Rest 6 minutes

Jerk
 - 32kg @ 8 rpm
 - 2 minutes
 - forgot how heavy 32s are. Wow.

-Jerk sets were added because I tore my palm last Monday and it is still healing but wished to keep some kettlebell volume/intensity without further damage.  Success.

Squat (300# max)
 5 x 135, 150, 180#
 3x 210, 240#
 3+ @ 270# x 5

Leg Blaster 1x
 - 5# dumbbells

Lunch, Clients.....

Dollie leg curl
 x 12, 12, 12
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48, 60kg

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Belt Squat with Brandon
 2x10 @ 135#
 x10 @ 160#
 - set-up in landmine, not including the weight of bar.

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