Ring Pull Ups*
Gorilla Rows - 53lbs*
PJR Pullover - 60lbs*
Ring Dips*
*Superset
Cash Out:
Lat Pullover - 3x8 @ 60lbs
Close Grip Bench Press - Max reps @ 225lbs. Got two! Pumped after all that work.
The Gorilla Row
1 Get your feet shoulder-width apart with two kettlebells between them. Hinge at the hip until you're able to grab the handles of the kettlebells. This should put you in a deadlift position.
2 Keep your knees out and sit back a little in order to engage the glutes and hams.
3 Row one of the kettlebells up towards your hips with a slight rotation in order to allow your elbows to come back farther. Keep a tight grip on the other kettlebell that's still stationary on the ground.
4 Return the kettlebell back to the ground and repeat on the other side. Keep your back flat and head neutral.
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