Saturday 1.12.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds with 1:00 rest:
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  0x 5x20
- Press:  45x5, 95x4, 120x3, 140x2, 160x1 (add 5 lbs to sets 3-5)
- KB Swings x 20

Strength Training:
Press (5x8 with 1:00 rest:
- 120x 5x8 (125 next week)

Single Arm KB Press (5x8 increasing reps each week, with 1:00 rest):
- 53x 5x9

DB Lateral Raises (5x10 with 1:00 rest):
- 30's x 1x10, 25's x 4x10

Skull Crushers (5x12 with 1:00 rest):
- 75x 5x12 (80 next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 12x20, 53x 13x20
- 6000/ 15,000 KB Swings complete