We couldn't get in our normal Holder family fun Monday. So, Kristy went for a run and I got in some presses and pull-ups. Nothing to challenging or physically demanding. Just some nice work. I chose to do presses in a 5 rung ladder scheme. What that means is, each rep is a rung on the ladder. Perform one rep on each side, two reps on each, three reps, all the way to five. A five rung ladder finishes with 15 reps. I know what you're thinking. Why? Instead of cranking out 15 reps and possibly fading toward the end, in a ladder you stay fresh by keeping the reps short and making every rep perfect.
1) KB press (ladders)
1st ladder x 5 rungs 20kg
2nd x 5 24kg
3rd x5 32kg
In between ladders I got in 10 pull-ups different grip each time.
2) Weighted Pull-ups
2x5 24kg bell hanging from belt
3) Double KB Cleans
3x5 24's
For those of you wondering what the kg are in lbs. Multiply 2.2 x kg= lbs. Kettbells come in kgs that why I use kg.
Ex: 24 kg = 53lbs (52.8 to be exact)
Family fun day will be on Wednesday if you want to check it out then.
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