Pullup/ swings/ upper back/ BJJ

by ryanrj

Settings

lbskgs

Summary

January 22nd, 2018
52 minutes
36 sets, 369 reps
32140 lbs

1. Kb swings hp in between each set below

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 50 lbs
Set 5: 10 x 50 lbs
Set 6: 10 x 50 lbs
Set 7: 10 x 50 lbs
Set 8: 10 x 50 lbs
Set 9: 10 x 50 lbs
Set 10: 10 x 50 lbs

Total: 5000 lbs

2. Chinups weighted 220 wt

Set 1: 5 x 220 lbs
Set 2: 5 x 230 lbs
Set 3: 5 x 235 lbs
Set 4: 5 x 240 lbs
Set 5: 5 x 235 lbs
Set 6: 5 x 230 lbs
Set 7: 5 x 210 lbs
Set 8: 5 x 210 lbs
Set 9: 5 x 210 lbs
Set 10: 5 x 210 lbs

Total: 11150 lbs

3. Gorilla rows

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs

Total: 2250 lbs

4. Chest supported rows

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 12 x 35 lbs
Set 4: 12 x 35 lbs

Total: 1680 lbs

5. Low seated face pull

Set 1: 15 x 60 lbs
Set 2: 15 x 60 lbs
Set 3: 15 x 60 lbs

Total: 2700 lbs

6. A. Snatch grip smith shrug

Set 1: 12 x 135 lbs
Set 2: 12 x 135 lbs
Set 3: 12 x 135 lbs

Total: 4860 lbs

7. B. Kb farmers walks 50’s

Set 1: 15 x 100 lbs
Set 2: 15 x 100 lbs
Set 3: 15 x 100 lbs

Total: 4500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined