Tuesday, April 28, 2020

Kettlebells - Shoulders/Traps - 4x16...

Kettlebell Figure 8/Hold - 4x16

Kettlebell Upright Row - 4x16

Kettlebell Monkey Shrug - 4x16 


Cash Out: 

Reverse Iron Cross Push Ups -3x8

Kettlebell Lawnmowers - 3x8 @ 35lbs

Roof Sternum Chin Ups - 3x5 

Kettlebell Bent-over Lateral Raises - 3x5


*All @ 35lbs


Gironda Sternum Chin-up


  1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
  2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
  3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.


If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it. -T Nation





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