1OCT2014: WK1-D3

Didn't start my workout till about 9:45 PM.  Busy day at work; busy evening with kids' practices.

warm-up: Agile-8, stomach vacuums, skipped wood choppers

  1. NG pullups:  5,4,3,2,2
  2. Narrow grip hang snatch: 95x5; 105x1,1,1,1,1; 115x1,1,1,1,1
  3. Snatch grip high pull: 135x1,1,1,1,1; 145x1,1,1,1,1; 155x1,1,1,1,1
  4. wide grip pulldown: 135x20; 150x10-135x10-120x6-105x6 (drop-set)
  5. EZ-bar curl: 75x5; 80x4; 85x3; 90x2; 95x2
  6. Superset:
    a. dips:  BW x 10,9,8,7,6,5,4,3,2,1
    b. alternating dumbbell curl:  30s x 6,6,6,6,6,5,4,3,2,1
Next week I'll do  the countdown superset with less rest, but same weight.

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