Two-hand Kettlebell Curls: 53lbs
Kettlebell Skull Crushers - 53lbs
Curls: 25-13-12
Kettlebell PJR Pullover Into Press: 25-13-12
Effective and painful!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight.
Cash Out: Close Grip Pull Ups - 1x15
Close grip pulls will take the lats out of the movement, putting your upper back muscles in a position of weakness, forcing you to rely on your biceps and forearm muscles to complete the movement.
The close grip pull up is not rocket science, its painfully simple and brutally effective, much more difficult than the standard pull up but rarely seen in gyms today. Start with your thumbs touching, and perform your pull up as usual, you’ll be feeling humbled very quickly especially if you are weighing north of the 200lbs mark.
AVG HR - 121 BPM
MAX HR - 146 BPM
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