A. Close grip bench press @30X1; 3, 2, 1; rest 2 mins
B. wtd chin up 2-3×3; rest 2 mins pronated grip
3 sets:
D. FLR on rings accumulate 4mins. Record total time to accumulate the 4 mins.
3 sets:
C1. push press TnG 4-5; rest 60sec
C2. DB row @20X0; 6-8/arm; rest 90sec
D. FLR on rings accumulate 4mins. Record total time to accumulate the 4 mins.
Fitness version:
A2. Bent row; 12, 10, 8, 6, 4; rest 2 mins
B. Powell raise; 3×8/ea; rest 1m b/t
C. Sorenson hold; accumulate 3 minutes in as few as break as possible
A. 215, 230, 240. Felt good
ReplyDeleteB. 70,80,90x2
C1. 135,145,155. Light to work on bar path
C2 88x 8 x3
D.only time for 3 mins. Completed in 4
Did 50 burpees at 95%. 2:30.
A. 185, 205, 225
ReplyDeleteB. 4 sets x4 no weights
C1. 115, 135, 155
C2. 70# x8
D. 7 mins
A. 3 sets x 5 reps at 135. Need more volume, so decided to alter the reps a bit.
ReplyDeleteB. 55 x 3, 70 x 2, 70 x 2
C1. 135x5
C2. 135x8(did barbell rows)
D. 5:55. Felt drained, end of the workout, and no motivation to push it.