Circuit 3, Week 3 (RKC)

I started out with the usual third circuit, using a 65 pound bell for FS and 55 pounds for every other exercise:

• FS x 8 reps
• Swings x 20 reps
• FS x 8 reps
• Push press x 6 reps/side
• FS x 8 reps
• Snatch x 8 reps/side
• FS x 8 reps
• TGUs x 2 reps/side (alternate sides every rep)
• FS x 8 reps

I did this circuit 3 times, resting 3 minutes in between circuits.

Then, I tried doing see-saw pressing alternated with double swings using 45 pound bells. However, it did not work out too well... I did about 3-4 sets and then my muscles/body just shut down. So I pretty much did:

• Farmers walk down my street
• 3-4 sets of see-saw presses (3-5 reps/side) alternated with double swings (15 reps)
• Continue walking towards my house (in shame) while either carrying the bells overhead or in the farmers walk position

I worked that for about 18 minutes.

Then, since I wasn't able to press or swing very much (shoulders shot from yesterday, and legs shot from today), I did a super set:

• Parallel-grip Pull-ups: 3 x 8 reps
• ab roll-out (pause at stretch for 5 seonds): 3 x 3 reps

Napping/taking it real easy for the rest of the day.