Kettlebell Pull - 6x6...

Kettlebell Yates Rows - 70lbs

Kettlebell Curls - 35lbs

SBO Upright Row - 53lbs 

*Last 2 sets unbroken - 6-6-6

Cash Out:

Strict KB High Pull - 5x3 @ 35lbs

Band Pull Apart - 3x15 

Chest-to-Roof Pull Ups - 2x10

AVG HR - 123 BPM

MAX HR - 163 BPM

@ LHP

Kettlebell Push - 6x6...

Kettlebell Power Floor Fly - 53lbs 

One KB Shoulder Press  - 53lbs

Kettlebell Skull-crusher - 53lbs 

Cash Out - 3x3 of above at 70lbs 

AVG HR - 121 BPM

MAX HR - 148 BPM

Double Kettlebell Cleans…

15x5 @ 53lbs (106)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

Cash Out: Double Kettlebell Snatch - 3x3 @ 53lbs 

AVG HR - 115 BPM

MAX HR - 136 BPM

@ LHP

Arms - 6x6….

Kettlebell Hammer Curls - 70lbs*

Kettlebell Triceps Extensions - 70lbs*

Black Band Curl - 6x6

Black Band Pushdown - 6x6

*Strait Sets

Cash Out: 

Static Isometric Flex 

AVG HR - 121 BPM

MAX HR - 157 BPM

@ LHP

Rest Day…

It’s been a week since my last rest day. I need to recover. 

Chest/Back - 6x6…

Incline Real Leader Press - 40kgs (88lbs)

Then, 3x5 @ 60KG (132lbs)

Real Leader Fly - 20kgs (44lbs)

Real Leader Front Lat Pulldown - 60LG (132)

DB Rows - 3x3 @ 50KG (110lbs)

AVG HR - 117 BPM

MAX HR - 144 BPM

@ All Star Gym 

Double Kettlebell Cleans…

10 x 3 

10 x 3

10 x 3

10 x 6

10 x 3

10 x 3

10 x 3

10 x 6

10 x 3

30 reps @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 121 BPM

MAX HR - 142 BPM

@ LHP

10x3 - Shoulders…

Band Press - 10x3 @ Black

Hip Hugger - 10x3 @ Black

THE HIP HUGGER

“Think you can build bigger shoulders just by pulling up your pants?  You can, using this band exercise called the hip hugger.

Take two individual bands and double them up for added resistance. With your hands hanging at your sides, pretend like you’re pulling up a pair of pants.

With your palms facing your body, drag your hands up your legs and hips until your elbows flare out into abduction.

Hold the squeeze at least a second or two at the very top of the movement to extend time under tension”. - Athleanx

Cash Out: 

Black Band Lateral Raise - 5x5

Face To Wall HSPUs - 1x15

AVG HR - 105 BPM

MAX HR - 119 BPM

“Mutt Bar Arm Day Lynne”…

5 rounds of Max Reps:

Mutt Bar Curls - 66lbs

Close Grip MB Press - 66lbs

MBC - 25-25-25

CGBP - 25-25-25

75 of each. 150 reps total.  

Cash Out:

Black Band Curls - 6x6

Isometric Flex 

AVG HR - 111 BPM

MAX HR - 144 BPM

“Mutt Bar Lynne"...

3 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 66lbs

Mutt Bar Rows - 66lbs

Floor Press: 25-25-25

Rows: 25-25-25

150 total reps! (Used overhand grip, neutral grip and reverse grip for rows.)

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out:

Archer Pull-ups - 3x3/3

Low-to-High Kettlebell Fly - 3x5 @ 35lbs 

AVG HR - 122 BPM

MAX HR - 147 BPM

Kettlebell Romanian Deadlift…

10x10 @ 70lbs

“The Kettlebell Romanian Deadlift - often simply called a kettlebell RDL - is a hip-hinge exercise that primarily targets your hamstrings. 

While traditional deadlifts will use your quad muscles as well as your posterior chain, add kettlebell Romanian deadlifts to your workouts when you want to really focus on strengthening your glutes and hamstring muscles. Expect to feel a strong stretch throughout your hamstring when performing this exercise”. - Sweat

AVG HR - 118 BPM

MAX HR - 137 BPM

@ LHP

Rest Day..

Just walked on the treadmill at PF Clifton Park. 

“Shoulders - 6x6”…

SBO Upright: 45lbs (90)

Seal Row: 45lbs (90)

*Strait Sets

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Cash Out: 

Pike Push Ups - 6x6

Monkey Bars - 3 passes 

AVG HR - 118 BPM

MAX HR - 144 BPM

@ Planet Fitness CP

Rest Day…

Flew back to MA for a few days in NY. Possible my last flight back for business!

Arms - 6x6…

Kettlebell Squat and Curl @ 53lbs

Kettlebell Extensions @ 53lbs

Cash Out:

Kettlebell Squat and Curl - 3x5 @ 70lbs

One Kettlebell CG Press - 3x15 @ 70lbs

“Performing kettlebells curls while holding an eccentric isometric squat produces incredible levels of tension in the biceps, particularly in the top position.

Rather than leaning back at the top of the movement (a common tendency to subconsciously release tension from the biceps), the squat forces you to stay slightly leaned over. This slightly angled position, combined with the hanging nature of the kettlebells, provides continuous levels of significant tension, creating occlusion and cellular swelling.

The rigid squat position leaves little room for using momentum to help lift the weight. You have to rely solely on smooth yet forceful contractions to complete the movement. Two to three sets of 6-10 controlled reps will nail the biceps without unnecessarily fatiguing the lower body. - Testosterone Nation

AVG HR - 114 BPM

MAX HR - 147 BPM

@ LHP

Chest/Back - 6x6…

Kettlebell Floor Press  - 70lbs

Kettlebell Yates Rows - 70lbs

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Kettlebell Pullovers - 3x5 @ 70lbs

AVG HR - 115 BPM

MAX HR - 142 BPM

@ LHP

Double Kettlebell Cleans…

10 x 3 @ 53lbs (106)

Cash Out: 3 x 2 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 119 BPM

MAX HR - 143 BPM

6x6 - Shoulders/Traps…

Kettlebell Military Press - 53lbs

Slight Bent-over KB Upright Row - 53lbs

*Super Set

AVG HR - 124 BPM

MAX HR - 147 BPM

@ LHP

Arms - 6x6…

Kettlebell Tate Press - 35lbs*

Kettlebell Curls - 35lbs*

*Strait Sets 

Cash Out: 

Black Band Pushdowns - 6x6

Black Band Curls - 6x6

*Strait Sets 

AVG HR - 127 BPM

MAX HR - 168 BPM

@ LHP