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Old 06-03-2014, 11:05 PM
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Another double today. Crossfit in the morning and weight lifting in the afternoon.

Workout #1: Modified Helen

3 Rounds for Time of:

800-m Row
21 Kettlebell Swings (53 lbs)
12 Pull Ups

Workout #2: Back/Bi/Abs

I know I did Chest/Back yesterday, but I couldn't resist hitting back again, this time a little lighter and with less volume.

One Arm Dumbbell Row - 4 sets (15/12/12/12).

Wide Grip Lat Pulldowns - 3 sets (15/12/12).

Standing Medium Grip Lat Pulldowns - 3 sets (15/12/12).

Standing Straight Arm Cable Pullovers - 3 sets (15/12/12).

Barbell Curl - 4 sets (15/12/12/12).

Incline Dumbbell Curls - 3 sets (15/12/12).

Standing High Pulley Cable Curls - 3 sets (15/12/12).

Bent Knee Hip Raises - 3 sets (20/20/20).

Sit Ups - 3 sets (20/20/20).

Oblique Crunches - 3 sets (20/20/20).
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Joe "Yu Yevon" King

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