# | 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 |
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.