Day: January 6, 2021

No Ring Support

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.