Chest/Back - 6-12-25…

Three Rounds of :

Chest…

• Machine Press x 6 reps (195)*
• DB Fly x 12 reps (60)*
• Incline BP x 25 reps (65)*

*Slingshot

Back…

• LeverEdge High Row x 6 reps (180)
• Pulldowns x 12 reps (120)
• Inverted Rows (BW)

Cash Out:

Low-to-High KB Fly - 5x5 @ 35lbs

Around-the-World Pull Ups - 3x2/2

AVG HR - 124 BPM

MAX HR - 154 BPM

Gironda 8x8 - Chest/Biceps...

LeverEdge Bench - 190lbs

Incline Dumbbell Press - 40lbs then, 100x8! (THREE Rep PR!)

Low-to-High Fly - 50lbs

Drag Curls - 45lbs

Zottman Curls - 15lbs* then, 1x5 @ 40lbs

*Superset

*Rested 15-30 seconds in between sets. 

Cash Out: 

Slingshot Bench - Max reps @ 225lbs - 15 

Max Chin Ups - 22 reps

"MDV" & "Slingshot"...

"MDV"

50-40-30-20-10 Unbroken Single Unders

1:56 Unbroken

* 5 Burpee Penalty and re-start round when you miss a rep

then:

"Slingshot"

AMRAP 10 (Up Ladder):

* Muscle Ups

* Burpees

(1 Muscle Up, 1 Burpee / 2 Muscle Ups, 2 Burpees, etc.)

6 rounds + 5 Muscle Ups (26 MUs & 21 Burpees)

Pumped! My best 30 MU for time is 9:51.

Clubbell Training - 1000 reps!!!

I was inspired somewhat by Viking Warrior Conditioning this morning and decided to do a marathon clubbell session today (1000 reps) . It took me 1 hour and 19 minutes to complete.

My training looked like this:

Mills - 15lb club - 100 reps
Shield Cast - 15lb club - 100 reps
Figure 8/Hold - 15lb club - 100 reps
Hand 2 Hand Cleans - 15lb club - 100 reps
Torch Press - 15lb club - 100 rep
Slingshot - 15lb club - 100 reps
Arm Cast - 15lb club - 100 reps
Shoulder Cast - 15lb club - 100 reps
Barbarian Torch Press - 15 lb club - 50 reps
Crucifix - (2) 5lb clubs - 100 reps
Mills - 15lb club - 100 reps

I tried to rest as little as possible between sets, reps and exercises and can probably get it to about and hour if I push it. Maybe down the road I will try.

I can't wait for my 25lb club to get here so I can start mixing that in as well.

Clubbell Training - 500 Reps!

My training looked like this:

Mills - 15lb club - 50 reps
Shield Cast - 15lb club - 50 reps
Lunge Step Pendulum - 15lb club - 50 reps
Shoulder Cast - 15lb club - 50 reps
Head Cast - 15lb club - 50 reps

Then I did used the club for some exercises where I usually use a kettlebell - it was a great change to pace!

Snatch - 15lb club - 100 reps
Figure 8/Hold - 15lb club - 100 reps
Slingshot - 15lb club - 50 reps

"300" - From All Angles...

My training looked like this:

Swings - 24kg bell - 175 reps
Figure 8/Hold - 24kg bell - 50 reps
Slingshot - 24kg bell - 50 reps
Snatch Pull & Press - 24kg bell - 25 reps