09/08 WOD

Chest and triceps day. Legs still a teeny bit sore and low back too. But generally feeling okay, other than tired from not enough sleep. About fell asleep standing up at my daughter's Kung Fu lesson. Hmmm... I think that is a sign.

3x10 rep scheme, 80% weight (whatever)

Wide pushups: wore 20# vest and elevated hands and feet on bumper plates
Incline dumbbell press: 35 - 45 - 45
Flat bench flyes: 15 - 25 - 25
Decline flyes: 20 - 20 - 20
Bench or bar dips: subbed ring dips
Lying EZ bar triceps: subbed barbell - 45 - 55 - 55
Dumbbell triceps kickback: 15 - 15 - 15 (triceps about fried at this point)
Overhead two handed triceps extensions: 25 - 35 - 35
Cable one-arm triceps extension: (subbed two-arm with a cobbled together setup with a sling slung over two pullups bars and a kettlebell attached to one end and a PVC pipe on the other for the handle. Ton of friction, so weight is light 18 - 26 - 26

Yup, that was some serious triceps burn. I suspect those will be sore now for awhile. Chest not so bad, especially without the heavier loading of bench press.

Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@65#)
C/D: 1x10 pullups