11-18-2012 Workout

SQUAT
Set 1: 45 lbs x 10
Set 2: 135 lbs x 8
Set 3: 135 lbs x 8
Set 4: 225 lbs x 6
Set 5: 275 lbs x 6
Set 6: 325 lbs x 6
Set 7: 325 lbs x 5
Set 8: 375 lbs x 4
Set 9: 375 lbs x 6

Wasn’t feeling the greatest today with squatting, so kept it easy, did a bunch of volume, worked on some bar placement on my back to feel where I like it the most. Nothing spectacular, just greasing the groove today.

KB SWINGS
Set 1: 106 lbs x 15
Set 2: 106 lbs x 15
Set 3: 106 lbs x 15
Set 4: 106 lbs x 15

Had a massive KB handy, so I had to use it.

RING PULLUPS
Set 1: 7 reps
Set 2: 7 reps
Set 3: 6 reps
Set 4: 7 reps

At the end of each set did a hanging l-sit for the abbage area.

Today’s workout brought to you by CrossFit 440 in Mentor, OH. Trained there with the owner today.

____


Check out the Ashman Strength System e-book.


Join the Ashman Strength Facebook Page.


Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.


To inquire about training, contact us for more information.

Comment