Friday, August 17th
Warmup: Versa Climber (fast steps speed) 300 feet
2 ft step-up box with alternate knee kick- 2 sets, 10 reps each leg.
Sumo Dead Lift with Kettle Bell - 80lbs - 3 sets, 12 reps
Single Arm Kettle Bell swing - 20lbs - 2 sets, 12 reps each arm. 30lbs (3rd set) (Lower back started to hurt a lot after 2nd set).
Single Arm Row - (50lbs) - 3 sets, 10 reps each arm
Chest Press - Pyramid Set - 15 reps (bar), 10 reps (bar + 50), 8 reps (bar + 70)
Dumbbell Rack Clean - 30lbs (8), 25lbs (10), 20lbs (12), 15lbs (15), 10lbs (20) > SHOULDERS AND DELTOIDS were in so much pain after this
2 sets of lunges (8 steps back and 8 steps front) with 10lbs weight held straight over head
Lateral cable raise - 4lbs - 3 sets- 10 reps each arm.
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