More Gym Changes

Over the long weekend here’s the gym work I did:

• New Lighting
• Club Grip Holder
• Improved Dumbbell Storage
• Two passes at degreasing the floor

Worked out at 4pm today.

Warm-up

• 3:00 SkiErg (697m)
• Dead Hang

Tris & Bis

3 Sets

• 12 EZ Bar Curls (66#)
• 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

• 12 Seated EZ Bar OH Tricep Extensions (71#)
• 24 alt Hammer Curls (40# DBs)

3 Sets

• 12 Static DB Curls (25-25-30# DBs)
• 12 Tricep Pull Downs (rope, 60#)

3 Sets

• 10 Reverse Grip EZ Bar Curls (56-61-66#)
• 10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

• 6:00 AMRAP
  • 4 Strict Pull-ups
  • 8 Pistols
  • 12 Russian Twists (45# plate)
• 2:00 Rest
• 6:00 AMRAP
  • 4 Strict HSPU
  • 8 T2B
  • 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.