Gym Workout

# Exercise Sets Reps Weight
1 Bench Press
45lb
3x
75lb
3x
95lb
3x
125lb
3x
135lb
3x
140lb
3x
145lb
3x
145lb
3x
24 2715
2 Kettlebell Swing
50lb
10x
50lb
10x
50lb
10x
50lb
10x
50lb
10x
50 2500
3 Knees to Elbows
210lb
10x
210lb
10x
210lb
10x
210lb
10x
210lb
10x
50 10500
Total 124 15715

Notes

Warm up:
Yoga
Joint rotations
Shoulder Rehab 5lbs x 9 reps
Pass-throughs
Squat therapy
Burgener Warm Up-Oly bar x 4 reps each

Cardio:
Did 5 sets of 10 reps of Kettlebell swings and knees to elbows, for time. It sucked. My knees to elbows REALLY needs work. I struggled after the first set. Part of the issue is my pull up bar isn't really tall enough or stable enough to do a good kipping movement. Still, I managed to get the work done in 7:28. Not too shabby, I guess.


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Chris Bondurant


Chris Bondurant