Day 19
[At this point I'm not really following the program as given in the book. For me, it's enough that I'm doing KB swings in almost every workout.]
warm-up:
35+35 lb KB swing - 10 L, 10 R
-------
15+35 lb KB swing: 20 L, 20 R
rest 30 sec.
double-end bag: 1 min.
rest 30 sec.
heavy bag: 1 min.
rest 30 sec.
jump rope: 150 skips
X3
GOALS: SQ 405 lbs, DL 485 lbs, BP 315 lbs, CoC #3 for reps
SQ = back squat, FSQ = front squat, OSQ = overhead squat, HSQ = hack squat, BSQ = Bulgarian squat, JSQ = Jefferson squat, ZSQ = Zercher squat, GSQ = goblet squat;
DL = deadlift, SDL = snatch deadlift, RDL = Romanian deadlift;
(D/I)BP = (decline/incline) bench press, PU = pullup, MP = military press, CL(J) = clean (and jerk), SN = snatch;
bb = barbell, db = dumbbell, kb = kettlebell, mb = medicine ball &c.
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