My back was tight getting out of bed this morning, my legs are feeling yesterday for sure, and my shoulder is shit. I hit 100% of my sleep need though! Out in the garage at 3:30.
Warm-up
- 3:00 SkiErg (695m)
- Crossover Symmetry Activation
Chest & Triceps
Incline Bench Press
- 10×45#
- 10×75
- 15×95
- 12×115
- 10×125
- 8×135
3 Sets
- 15 Incline DB Bench Press (45# DBs)
- 12 Incline Fly (25# DBs)
- 10 Incline Plate Press (35#)
I’m so glad I didn’t grab the 50s! With heating up the garage, a lot of the equipment gets condensation, so those plate presses got sketchy.
3 Sets
- 12 DB Pull Over (50-60-60#)
Couldn’t even support myself on the rings so super setting with MAX Strict Ring Dips was a no go. ☹️
3 Sets
- 12 Tricep Pulldown (rope, 60-65-65#)
- 12 EZ Bar Skull Crusher (56-61-66#)
Conditioning
E3M – 4 Rounds
- 500m Row
I fucked up trying to coast in way too early on the last two rounds. Otherwise I think I would have had negative splits. Live and learn. My times were 1:35.0, 1:34.7, 1:35.5, and 1:35.0.
I planned to do Crossover Symmetry Recovery, but I was wiped out after those rows.
