7SEP2014: Wk3-D1

AM:  30 minute walk

PM:
Warm-up 1:   agile-8
Warm-up 2:   back bridges
Warm-up 3:   stomach vacuums
Warm-up 4:   reverse wood choppers:  60 x 12/12


  1. Dips:  BW 6, 5, 4, 3, 2
    KB Swing:  80 x 10, 10, 10, 5, 10
  2. Pullups:  BW x 6, 5, 4, 3, 2
    KB Swing:  80 x 10, 5, 10, 5, 10
  3. Bench press:  185 x 5, 5, 5, 5, 5
    KB Swing:  80 x 10, 5, 10, 5, 10
  4. Incline dumbbell press: 40x10; 50x10; 60x8; 65x5; 70x5; 75x3
    KB Swing:  80 x 5, 5, 5, 5, 5, 5
  5. Lateral raise drop-set:  25x8 - 20x8 - 15x8 - 10x8
  6. Skull crusher:  60 x 8, 8, 8, 8, 8
    Alternating dumbbell curl:  25s x 12, 12, 12, 12,  12
Total swings:  180
Total swings tonnage:  14,400 lbs (i.e. 180 x 80lbs)

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