Training Blog: 11/24/2012

[J. Stanton]

Double 88# KB push-presses (sets of: 3, 2) -- super-setted with -- 44# weighted pull-ups (sets of: 3, 2)
Double 70# KB presses (one set of 5) -- super-setted with -- 35# pull-ups (one set of 5)
Double 62# KB presses (ten sets of 5) -- super-setted with -- pull-ups (ten sets of 5) -- 45 sec. rest between super-sets

Double 88# KB bent-over rows (one set of 5) -- super-setted with -- 35# weighted ring-dips (one set of 5)
Double 70# KB bent-over rows (one set of 5) -- super-setted with -- 26# weighted ring-dips (one set of 5)
Double 62# KB bent-over rows (ten sets of 5) -- super-setted with -- ring-dips (ten sets of 5) -- 45 sec. rest between super-sets

2 minutes of continuous alternating mill-presses with 35# KBs (12 to 14 rep/min pace)