Hostyle Conditioning - one on one, Triceps....

Saturday morning was freezing outside, but I was pretty warm pretty fast in the basement of the training facility. AKA, the dungeon

Saturday now means more strength training with a bit of cario afterwards.

Warmup
Pretty much the standard warmup

On to the bench

10 reps, one chain a side to warm up

Then on to the fun stuff

6 reps - 2 chains a side
15 30 lb ball slams

rest

6 reps - 2 chains, added bands
15 slams

rest

6 reps
15 slams

rest

6 reps (7 actually)
15 slams

rest

6 reps
15 slams

On to the triceps

Behind the head tricep raises with a dumbbell
8 a side
30 band pull downs
Rest
Raises 10 a side
30 band pull downs
rest
Raises 10 a side
30 band pull downs
rest
Raises 10 a side
100 band pull downs!!! Challenged myself on this one... was burning out my triceps, but did it!
rest

On to the cardio component

Dreaded Prowler!

Loaded with 4 kettle bells

2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, dry run!

Done...

I lost 1 lb this week. Still happy with this, a loss is a loss.

Going to ramp up the steady state this week by adding 30 minutes on the treadmill @ the Hostyle Conditioning facility on my off days! BIG loss coming this week!