14SEP2014: Wk4-D1

warm-up 1:  agile-8, back bridges, neck bridges, stomach vacuums
warm-up 2: reverse wood chopper:  70 x 8/8

  1. neutral grip pullups:  BW x 6,5,4,4,3
    kettlebell swings:  50# x 10,10,10,10,10
  2. Dips:                      BW x 6,5,4,4,3
    kettlebell swings:  50# x 10,10,10,10,10
  3. Overhead press:  145x5; 150x4; 155x3; 160x2; 165x1
    kettlebell swings:  50# x 10,10,10,10,10
  4. High pulls: 115x5; 135x5;  155x5,3,5
    kettlebell swings:  50# x 10,10,10,10,10
  5. incline dumbbell press:  40x10; 45x10; 50x10; 55x10; 60x10; 65x9
    kettlebell swings:  50# x 10,10,10,10,10
  6. Lateral raise drop-set:  25x8 - 20x8 - 15x12 - 12x13
Skipped arms


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