A.1 Good Morning x 8 x 4 sets, rest 60 seconds
A.2 incline rear delt raise x 8-10 x 4 sets, rest 60 seconds
GM at 75 combined with 10 lb weights for rear delt raise. Felt SUPER weak on the right side. 😦 grrr…
B. 3 position PC (mid thigh, knee, ground) x 4 sets
85, 115, 125, 135….here’s the video of the 135. I dropped the one from the floor b/c my grip was compromised.
30 sec. on rower @ 80%
30 sec. on rower @50%
completed with about 115 m per interval. I couldn’t get much drive on the rower today. Felt super sluggish and tired. Hoping tomorrow’s better on the cardio end.
A. Back rack lateral squats x 5/side x 5 sets 65, 65, 75, 75, 75
B.1 DB bent over row x 5/side x 3 sets, rest 60 seconds 50 lb all sets
B.2 wall ball x 25 unbroken x 3 sets, rest 60 seconds These took a minute each round…challenging!
cTB pull up
30m sled push @ bwt
30m sled drag @ bwt
Struggled with first set of 10 ctb pull ups. Clearly need to warm that movement up in the future b/c all the sets afterwards were in 4/4 then all ub after that.
8:18 with 55 on the sled.
A.1 single leg DL x 6/side x 4 sets, rest 60 seconds
A.2 side lying db ext. rot. x 5/side x 4 sets, rest 60 seconds
14 minute EmOM
odd = 10 heavy russian kb swings (70 lb)
even = 6 cal on rower
7 minute amrap
15 Ghd sit ups
50m FW @ 70#/h
A. DB bulgarian split squat x 4/side x 5 sets (20 lb dumbells)
B. BB bent over row x 5 x 4 sets (95 lb)
4 rounds of
20m lateral sled pull (r/side)
20m lateral sled pull (L/side)
2 rope climbs
50 double unders
~ 20 minutes on this one….Felt SLOW, SLUGGISH, and weak. 😦 I’m hoping this is just the getting back on track blues.
3 rounds, 80%, 90%, 100%
run 400 (on treadmill)
12 db snatches wiht 25lb
rest 4 min
4:20, 3:43, 3:30…woof…this was a breather for sure! Hard to do indoors with barely any a/c on in St. Martin. Glad to do some work today, though. 🙂