10/20/2011 - bike, KB int

  • 30 min on bile on trainer, felt great
  • KB intermediate class - Kevin
  • Warmup: (TGU to elbow 10kg 5+5;DL 3xkg  x 10; park swings 14kg 5+5) x 3 sets
  • 1H swing practice: roundabouts, then partners w/one doing TRX prying, other alternating hand swings
  • Main workout: complex w/14kg of (1H SW, clean, FSQ, press) L/R x 2, 3, 5. Tricep raises 2, 3, 5 between complex sets