A Top 40 Weightlifting Blog

Friday, August 28, 2009

Speed Bench and Cardio

Speed bench was good today.

Speed Bench Press - Warm Ups, 8 sets/2 reps/225lbs, 4 sets/3 reps/225lbs.

I decided to do some strongman stuff in the back yard.

1 Arm Dumbbell Swings - 3 sets/12 reps per arm/45lbs.

*Medley x 2*
Farmers Walk - 30m/120lbs per side.
Sled Drag - 30m/120lbs.
Jog 500m.

(repeat twice)

Each complete medley took me 3.5 minutes to complete and I was completely winded at the end. Man, I'm out of shape. I'll continue to do these and increase my time and speed. A very rewarding work out. Now, where's my lunch?


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