Extra Day - Cables and Kettlebells

29 January 2011

Cable pulls - rep totals are given (done as singles, doubles and triples):

Front chest pull YRY x 4, YYY x 6

Overhead downward pull YRY x 3, YYY x 8, YGY x 2

Back press YYY x 5, YGY x 5, GYG x 5

Bicep curl YY x 10

Straight-arm pulldown YY x 10

Kettlebell session:

Double KB swing @ 18 lbs. each x 20 reps
One-handed KB swing @ 36 lbs. x 20 reps (10 left, 10 right) x 2 sets
OA KB swing @ 45 lbs. x 20 reps (10 left, 10 right) x 2 sets
OA KB swing @ 53 lbs. x 20 reps (10 L, 10 R) x 2 sets
Double KB swing @ 18 lbs. each x 20 reps

One-arm KB clean: 53 lbs. x 5 reps, 62 lbs. x 5 reps, 70 lbs. x 3 reps, 78 lbs. x 3 reps (per arm)

KB breathing shrug - from a pair of 18 lbs. to a pair of 70 lbs., 10 reps at each weight, total 40 reps