Kettlebell Figure 8/Hold - 4x16
Kettlebell Upright Row - 4x16
Kettlebell Monkey Shrug - 4x16
Cash Out:
Reverse Iron Cross Push Ups -3x8
Kettlebell Lawnmowers - 3x8 @ 35lbs
Roof Sternum Chin Ups - 3x5
Kettlebell Bent-over Lateral Raises - 3x5
*All @ 35lbs
Gironda Sternum Chin-up
- Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
- Continue looking back as you pull while keeping your chest elevated and your lower body still.
- Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.
If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it. -T Nation
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