Weight holding. 223 this morning.
Another good workout, although it has been a heavy workout week.
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean, Squat, Press
20 kg – 10 each
Assisted Narrow Grip Pullups
#15 – 8 reps…increase reps
Here are my workouts for next week:
Monday
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
8 kg – 10 each side
Kettlebell Snatch
24 kg – 12 each
Tuesday
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 50 lb Dumbbells – 10 reps
Bulgarian Split Squat (rear foot up on bench)
32 kg – 6 reps each leg
Narrow Grip Lat Pulldowns ( machine # 16 )
160 lbs. – 12 reps (One second down, 1 second pause, 2 seconds up)
Wednesday
Circuit – Repeat for 5 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
28 kg – 17 reps each
Kettlebell Figure 8’s
24 kg – 15 each
Thursday
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
24 kg – 20 reps each leg
Rope Biceps Curls
130 lbs. – 5 reps
Rope Triceps Pushdowns
130 lbs. – 5 reps
Friday
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean, Squat, Press
20 kg – 10 each
Assisted Wide Grip Pullups
#15 – 8 reps