30 APR: PM workout
Hard, but quick and to the point. I can tell it will be a long hard road to getting my overhead pushing strength back:
- 3-movement ladder
a. Clean: 135 x 1,2,3,1,2,3,1,2,3,1,2
b. Overhead press: 135 x 1,2,3,1,2,3,1,2,3,1,2
c. Neutral grip pullup: BW x 1,2,3,1,2,3,1,2,3,1,2 - Seated cable horizontal press: 50 x 10; 60 x 10; 70 x 11
- Machine incline press: 90 x 20, 15
- Wide grip pulldown: 100 x 10; 115 x 10; 130 x 10
- Kettlebell curl ladder: 25 x 1,2,3,4,5,1,2,3,4,5,1,2,3,4,5,1,2,3,4,5,1,2,3
- Kettlebell snatch: 35 x 10/10, 10/10, 7/7
Comments