Sunday, March 2, 2014

Back + KB Circuit

Prone incline delt raise
3x5lbsx15

BB Row / V up Abs
2x45lbs x 15 -warm up
55lbs x 12-hard last 2 reps
55lbs x 12
55lbs x 10
55lbs x 10

DB One Arm Row / side hip abdct
2x25lbsx10@each - right side disnt feel right
2x20lbsx12- better lat engagement esp right side

KB Circuit
#1 8 min SS
Dbl anchored snatch 6x15lbs@each
Band assist chin/pullup 6

#2 8min AMRAP
1 arm dead clean 10x 22lbs
One arm kb swing 10x35lbs@each
Dbl floor press 10x20lbs

#3 rope intv 25/5-2 r alt partner
Waves
Tsunami
Slams
Circles

#4 2x45sec weighted plank hold
25lbs

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