Kettlebell Curls @ 35lbs (2 second eccentric)
Standing Kettlebell Triceps Extensions @ 35lbs
Cash Out: Close Grip Pull Ups - 5x5
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 - 119 BPM
MAX HR - 144 BPM
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