Friday 7.29.16

Back off week...

Warm Up:
- Crossover Symmetry Activation
- 60 KB Swings @ 70 (sets of 10 in between CS drills)

Strength Training:
Chin Ups (warm up to a heavy single, then 10 sets of 3-5):
- Warm Ups:  0x 5, 10x 4, 20x 3, 30x 2, 40x 1
- Work Sets:  0x 5, 5, 5, 4, 4, 4, 3, 3, 3, 3

Bar Dips (warm up to a heavy double, then 10 sets superset with CU's for twice the reps):
- Warm Ups:  0x 10, 10x 8, 20x 6, 30x 4, 40x 2
- Work Sets:  0x 10, 10, 10, 8, 8, 8, 6, 6, 6, 6

Arms Superset:
- Seated DB Curls with Fat Gripz @ 35:  12, 11, 11
- Elbows Out DB Ext. w/ Fat Gripz @ 35x 18, 17, 17

Jump Rope:
- 18 sets of 30 (540 reps, one set of 30 after each work set of the above)

Finisher:
- Crossover Symmetry Iron Scap
- 60 KB Swings @ 70 (sets of 10 in between CS drills)