You Only Get One Body

Wednesday, July 31, 2013

Today's inspiration:

Via Pinterest

Today's workout:

1.  Warm up

2.  Core Circuit:  1 set
      - Ab wheel x 25
      - L sit ups x 25
     - Side Bends 50 lb kettle bell x 15 per side

Ab Wheel

L Sit-ups

Side Bends

3.  Overhead Press Ladder: (super set with band assisted pull ups in between each set)
       - Warm up: Bar (45 lbs) x 5
       - 1st set:  45 lbs x 5
              Pull up x 2
       - 2nd set: 55 lbs x 5
              Pull up x 4
       - 3rd set:  65 lbs x 10 (goal was max reps, no more than 10)
              Pull up x 6
       - 4th set:  55 lbs x 5
              Pull up x 8
       - 5th set: 45 lbs x 15 (goal was max reps, no more than 10)
              Pull up x 10
Overhead Press

4.  Circuit:  5 sets, less than a minute rest between sets
     - Kettle bell swings with two 25 lbs kettle bells x 10
         - Clean into...
     - Overhead press with two 25 lbs kettle bells x 5

Kettle Bell Swings

Kettle Bell Press

5.  Prowler sprints:  Low handles,  50 lbs on prowler, 10 trips, 50 yards per trip 



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