1010823.0824 workout

8/23
Workout1
Back:

Let pull down
正：55lbs x 15 70lbs x 12 70lbs 10
反：55lbs x 15 70lbs x 12 70lbs 10

Sit row
70lbs X16 80lbs x16 100lbs x12 100lbs x12 80lbs x 8 80lbs x 8

A
40lbs x 12 25lbs x 10 25lbs x 10 25lbs x 10 25lbs x 10 25lbs x 10

Leg:

Barbell squat 5 5 5+

70kg 80kg 90kg x  ------>80kg約80%

M.B squat
4kg 8kg 30sec x 3

conditioning:

Burpee 10x5

Workout2

Kettlebell lodder

5.4.3.2.1 12kg

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Chest:
Bench press 
50kg x 12 60kg x 5 60kg x 5 60kg x 5

Cable press
30lbs X 15 40lbs X 12 50lbs X 10 50lbs X 8

Shoulder:

Arnold Press
7.5kg X 15 10kg x 12 10kg x 10 10kg x 8

Core:

Plank
30 sec X3 + M.B twist 4kg 30sec x 3

Conditioning

Rower 500m 1'52