Power Walk - 35lbs Vest - AFAP!

41:46. 13:41 pace. 

That looked A LOT easier on paper! The heavier vest Is a game changer  

AVG HR - 140 BPM

MAX HR - 166 BPM

@ LHP

“Kettlebell Arm Day Lynne”…

3 rounds of Max Reps:

Kettlebell Curls - 35 (70)

Kettlebell Skullcrusher - 35 (70)

MBC - 15-15-15

Skullcrusher  - 15-15-15

45 of each. 90 reps total.  

Cash Out:

Black Band Curls - 3x8

Isometric Static KB Curl Hold - 21 secs, 18 secs and 24 seconds

“Isometric holds for biceps can help increase the metabolic demands and metabolites such as lactate which may result in an increased production of natural anabolic hormones in your body.  This increase in anabolic hormones can help facilitate new muscle growth (hypertrophy) through improved recovery and repair while the isometric hold itself is helping to flood the muscle with nutrients and blood – allowing you to further stretch out the fascia constricting your muscle. 

Through the use of isometric holds for biceps, you have the ability to recruit more muscle fibers as when compared to the standard concentric and eccentric movement of an exercise.  In order to increase strength, you need maximum fiber recruitment which can take place during isometric holds.  Using isometric holds in your training can help reprogram your neuromuscular system to recruit and fire more muscle fibers when training with weights which can help improve your overall muscle strength”. - Evogen Nutrition 

AVG HR - 116 BPM

MAX HR - 145 BPM

@ LHP

“Upper Body Kettlebell Lynne"...

3 Rounds For Max Reps:

KB Reverse Floor Press - 35 (70)

KB Rows - 35 (70)

KB Shoulder Press - 35 (70)

Floor Press: 25-25-25

Rows: 25-25-25

Shoulder Press - 15-15-15

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

Cash Out:

CG Pull Ups - 8 then, Max Roof Pull Ups -  21

Bear Push Ups - 2x10

AVG HR - 123 BPM

MAX HR - 150 BPM

2 Mile Power Walk - 20lb Vest…

Time was 26:21. That’s a 13:10 pace. Quick and effective. 

AVG HR - 128 BPM

MAX HR - 140 BPM

@ LHP

Rest Day...

Needed a recovery day. 

“Upper Body Mutt Bar Lynne"...

3 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 44lbs

Mutt Bar Rows - 44lbs

Mui Bar Klokov Press - 44lbs

Floor Press: 25-25-25

Rows: 25-25-25

Klokov Press - 25-25-25

225 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 - 5x3/3

Bear Push Ups - 3x5 @ 35lbs 

SBO MB Uproght Row - 3x8 @ 44lbs

AVG HR - 123 BPM

MAX HR - 150 BPM

“Mutt Bar Arm Day Lynne”…

3 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 - 3x8

Isometric Flex 

AVG HR - 122 BPM

MAX HR - 147 BPM

@ LHP

Rest Day...

Double Kettlebell Cleans...

2 sets of:

53 x 3 (106)

70 x 2 (140)

90 x 1 (180)

Cash Out: 

Double KB Cleans - 3x3 @ 70 (140)

Muttbar Snatches - 5x5 @ 44

AVG HR - 127 BPM

MAX HR - 147 BPM

@ LHP

3 Mile Power Walk...

Time was 42:28. That’s a 14.08 pace.  Want to get that under 41:00

"Life is movement. Once you stop moving, you're dead. Choose life." - Eugen Sandow

AVG HR - 119 BPM

MAX HR - 142 BPM

* No vest. 

Arms - 6x6...

TRX Pelican Curl - 6x6

TRX Skull-Crusher - 6x6

Cash Out:

Two-handed KB Curls - 3x8 @ 53lbs

Two-Handed KB Triceps Extensions - 3x6 @ 53lbs

Isometric Static Curls x 5

AVG HR - 120 BPM

MAX HR - 153 BPM

@ LHP

Chest, Back, Shoulders - 6x6…

KB Reverse Floor Press - 53lbs

KB Yates Row  - 53lb

Band Upright Row - Purple

Cash Out: 

Bear Push Ups - 5x5

L-Sit Pull Ups - 3x8

Band Pull Apart - 3x12 @ Purple

L-Sit Pull Up...

“The L pull-up has features of both the pull-up and the half lever. This movement really forces you to use the back to pull properly, and as the legs and core have to be held in a static position as well, it means that it is almost impossible to cheat on this exercise, as long as it is performed correctly. 

With L-sit pull-ups, your legs are raised in front of you which causes the center point of gravity to change. This shift in gravity makes this pull-up variation more difficult. In addition, holding your legs raised in front of your body creates an intense isometric contraction in your abdominals and prevents you from jerking to cheat”. - Bodybuilding Wizard 

AVG HR - 113 BPM

MAX HR - 138 BPM

@ LHP

Rest Day...

Terrible sleep last night. 

Double Kettlebell Cleans…

10 x 3 @ 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 - 140 BPM

Cash Out: 1  Mile Farmers Walk - AFAP @ 16lbs (8lb DBs) - 13:52*

AVG HR - 133 BPM

MAX HR - 143 BPM

*Did not drop the dumbbells. That SMOKES your grip and traps! 

Arms - 8x8….

Kettlebell Curls @ 35lbs 

Standing Kettlebell Triceps Extensions @ 35lbs

Cash Out: 

Isometric Static Flex - Bicpes & Triceps

AVG HR - 137 BPM

MAX HR - 153 BPM

@ LHP

Chest, Back, Shoulders - 6x6…

KB Power Floor Fly - 53lbs

KB High Pull  - 53lb

KB Military Press - 53lbs

Cash Out: 

Reverse Grip Bear Push Ups - 3x6

Close Grip Pull Ups - 2x12

Band Pull Apart - 3x12 @ Purple

“It's a fact that close-grip pulls are one of the best ways to work your lower lats.

But the story doesn’t end there. The muscles recruited during a close-grip pull-up include the intrinsic muscles of the hand, the forearm and upper arm muscles that directly support the pull, as well as the upper back muscles and deltoids that are necessary to maintain it.

The pull itself extends the humerus bone and activates the latissimus dorsi, teres major, pectoral and trapezius muscle group. Let’s take a closer look at the anatomy and mechanics of these greatest targets of the close-grip pull-up.

The lats

The latissimus dorsi is a major upper back muscle that connects the vertebrae in the thorax and lumbar regions and the iliac crest of the hip bone to the humerus bone of the upper arm. During a close-grip pull-up, this muscle is responsible for keeping the humerus in an adducted position (bringing the arm towards the center of the body). The maximum activation of the upper fibers of the latissimus dorsi happens when the hands are pulled towards the axilla from their starting position which is above shoulder height.

The traps

The upper fibers of the large trapezius of the upper back run all along the posterior base of the skull and the cervical vertebrae of the neck, attaching to the lateral part of the clavicle and along the spine of the scapula. The middle fibers of the trapezius begin on the upper thoracic vertebrae and run to the spine of the scapula. During a pull-up, the upper fibers of the trapezius are responsible for pulling the clavicle upwards, while the middle fibers pull the scapula towards the vertebrae.

The pecs

The sternal-costal head of the pectoralis muscle originates at the lateral manubrium, the six sternum costal cartilages and the eternal oblique aponeurosis and it inserts at the humerus. Both the sternal-costal and clavicular heads of the pectoralis major are responsible for the adduction, medial rotation and transverse flexion of the upper arm. At the beginning of the close-grip pull-up, the pectoralis major gets activated to adduct the humerus”. - Gym Guider

AVG HR - 131 BPM

MAX HR - 164 BPM

@ LHP

Rest Day...

Feeling good. Need to continue to focus on recovery 

2 Mile Power Walk - 20lb Vest…

Time was 27:37. That’s a 13:48 pace. 

"Life is movement. Once you stop moving, you're dead. Choose life." - Eugen Sandow

AVG HR - 132 BPM

MAX HR - 147 BPM

Arms - 6x6...

TRX Pelican Curl - 6x6

TRX Skull-Crusher -6x6

Cash Out:

TRX Skull-Crusher - 3x6

TRX Nuetral Grip Push Up - 3x6

AVG HR - 109 BPM

MAX HR - 138 BPM