Chest / Back

Today the focus is on my chest and back. I am looking for improvement on the monkey bars, rope climb and lifting myself over walls. Those are the obstacles that I am having most problems with. Although these obstacles are not 100% chest & back, a stronger chest and back are going to help. 

Since I am looking to improve cardio in time for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle.

Warm Up:

• 50 Jumping Jacks
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Decline Bench Press (http://youtu.be/sHt6p84GL9I)
• Rear Lateral Raise (http://youtu.be/CmXcfXEF5qY)
• Dips & Pullups (Dips: http://youtu.be/OKQd40AGP5w Pullups: http://youtu.be/HPy7nNUYUL0)
• EZ Bar Pullover (http://youtu.be/hJtdMq6sZ9g)

Notes / Results:

• Decline Bench Press - 10 reps at 105 (52.5 each side) + bar
• Rear Lateral Raise - maxed at 5 reps of 35 on 4th set
• Dips & Pull Ups - weighted dips 2.5 pounds + chain. I have done heavier for 10 reps but focused on full range of motion and duration. Still need to pick it up here. 3 pull ups each set
• EZ Bar Pull Over - maxed at 55 (22.5 each side) + bar on 4th set.
• Each exercise where I maxed on 4th set, brought it down 1 weight for 10 reps on 5th set 
• Time: 65 minutes - Added Time as a metric to track now since working quickly from exercise to exercise is important for cardio.