11/1/09

Light Sunday.

WU: Row 500, Shoulder mobility, DROM

Bench Press:
WU: 5x45, 5x95, 3x135, 2x155
Work Sets: 3x5x190 (pretty easy, try 195 next time)

All the following with Kettlebells, weights in KG

Press (all weights are one KB on each arm)
5x12, 5x16, 5x24, 4x32, 5x24 - tweaked my upped back on the 32kg one... I've done this on press before. Ugh.

Renegade Row (all weights are each arm)
5x16, 5x24, 5x24

Single leg deadlift (each leg)
5x16, 5x24, 5x32, 5x32

Clean (both arms simultaneous)
5x16, 5x24 (Power), 32(F)

Finished with pullups
10, 5 kipping
3x5 strict w/green band