Zercher Squats (3 sets of 3, followed by 2 sets of 1)
I hit a new PR of 205. It wasn't by much, but I'll take it. My final rep actually felt pretty good -- my form didn't wildly degenerate, and the weight didn't crush me -- which suggests that I may be able to go heavier next week. We'll see how that goes.
- 21 kettlebell snatches - right arm
- 21 kettlebell snatches - left arm
- 21 pull-ups
- 15 kettlebell snatches - right arm
- 15 kettlebell snatches - left arm
- 15 pull-ups
- 9 kettlebell snatches - right arm
- 9 kettlebell snatches - left arm
- 9 pull-ups
I used a 1 pood (16 kg / 35 lb) kettlebell instead of the RXed 1.5 poods, but it was plenty for me, and certainly enough to destroy my forearms and hands -- in a good way. I hadn't done kettlebell snatches in a while, but found 'em easy to pick up again, like riding a bike. And although this workout appears to be all about the arms, kettlebell snatches are actually a full-body exercise; your hips generate the power for your swings and punch-outs.
The only problem? Kettlebell snatches + pull-ups + icy-cold bars and handles = Risk of tearing up your hands. I've developed some leather-tough skin on my palms over the past few months, so I didn't rip any skin, but I can see some blood blisters under the surface. Take care of your hands, folks.