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Keifer

Keifer's Daily Battles

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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

24 kg DB KB Floor Press (Neg on the last one of each rung.)

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Had a bug this weekend. Still a little run down.

 

Chin Ups 3x5,5,3

Push Ups 3x20,15,10

Sit Ups 3x25,15,10  

Close Hand Push Ups 2x10

Pull Ups 2x3

 

1.15 mi at 13:20 min

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AF PT test on Thursday, so did a easy workout today to see where I am at.

 

Push Ups 1x35

Sit Ups 1x39

 

1st mile 9:21 min

 

2.25 miles 23:38 mins

 

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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

24 kg DB KB Floor Press (Neg on the last one of each rung.)

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KB Ladders

3 Rungs (1,2,3=6)

28 kg DB KB Clean/Press

28 kg DB KB Squats

28 kg DB KB Rows

28 kg DB KB Floor Press (Neg rep at the end.)

 

28 kg DB KB Crunch 2x5

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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

24 kg DB KB Floor Press (Neg on the last one of each rung.)

 

24 kg DB KB Crunch 2x5

 

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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

24 kg DB KB Floor Press (Neg on the last one of each rung.)

 

24 kg DB KB Crunch 3x5

 

Share this post


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KB Ladders

3 Rungs (1,2,3=6)

28 kg DB KB Clean/Press

28 kg DB KB Squats

28 kg DB KB Rows

28 kg DB KB Floor Press (Neg rep at the end.)

 

28 kg DB KB Crunch 3x5

Share this post


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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

24 kg DB KB Floor Press (Neg on the last one of each rung.)

 

24 kg DB KB Crunch 3x5 

  • Like 1

Share this post


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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

24 kg DB KB Floor Press (Neg on the last one of each rung.)

 

24 kg DB KB Crunch 3x5 

 

24 kg KB Snatches 2x5 

 

Haven't done snatches in a while. Forgot how touch they are on your cardio system! Felt pretty good though with explosive from the bottom.

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