Late Start, Long Day

Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).

Warm-up

• 5:00 TrueForm Run (0.85km)
• 2 Sets
  • 30s Dead Hang
  • 10 Superman
  • Cobra

Back & Biceps

4 Sets

• 12 Seated DB Bent Over Fly (30#)
• 12 Seated DB Bent Over Row (30#)
• 12 Face Pull (rope, 49-49-54-54#)

4 Sets

• 10 Seated Cable Row (109#)
• 10/10 Seated Single Arm Cable Row (54#)

4 Sets

• 10 Lean Back Lat Pulldowns (98#)
• 10 Reverse Seated BTN Lat Pulldowns (98#)
• 10 Underhand Lat Pulldowns (98#)

4 Sets

• 10 Straight Arm Pulldown (rope, 49#)
• 10 High Pulley Underhand Row (49#)
• 10 Banded High Pull (green)

Drop Sets – Dumbbell Curls

• 15 @ 35#
• 12 @ 30
• 12 @ 25
• 12 @ 20
• 20 @ 15

Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.

Midline

4 Rounds

• 20s Bicycles
• 10s Rest
• 20s Leg Lifts
• 10s Rest
• 20s Crunches (Hands reaching OH)
• 10s Rest

Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.