10-8-6-15 - Arms...

Barbell Curls - 65lbs-80lbs-95lbs-55lbs

Dips - 35lbs -50lbs-70lbs-25lbs
Hammer Curls - 35lbs-40lbs-50lbs-30lbs

Close Grip Bench Press - 145lbs-165lbs-185lbs-125lbs

* Using a 1-0-4 tempo

Cash Out:
Bottoms Up Clean - 5x5 each arm @ 18kg (40lbs) 

Double Kettlebell Skull Crushers - 3x10 @ 16kg (35lbs)* 

*immediately followed by 10 Close Grip KB Push Ups 

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Iron Cross - 28kg bells - 5x5 - 25 reps
Smith Machine Incline Press - 245lbs - 5x5 - 25 reps
One Arm Bottoms Up Clean - 28kg bell - 5x5 each arm - 25 reps each arm

12,285 lbs lifted

I finished with:

Medicine Ball Close Push Ups - 25 reps
Hanging Pikes - 25 reps