12OCT2014: wk3-d1

So Friday night I took my son and some friends indoor rock climbing.  Its Monday morning and my forearms are still sore!  It didn't hurt Sunday's workout though.

normal warm-up, followed by:

  1. NG pullups: 5,5,4,3,2
  2. Hang C&J: 115x5; 140x1,1,1,1,1; 150x1,1,1,1,1 (easy! 145 & 155 will be a cinch on Friday)
  3. Overhead press: 145 x 1,1,1,1,1; 105 x 16
  4. Superset:
    a. Dips BW x 10,9,8,7,6,5,4,3,2,1
    b. EZ-bar reverse curls*: 55x10,10,10,10,10,9,8,7,6,5
* I should be able to hit all 10x10 on Friday, then move up to 75lbs and start over at 10x5

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