More Double Dumbbells

Was thinking about doing some rowing intervals, but I wasn’t feeling well in the afternoon, so it became a complete rest day. I had today off work to prep a bunch of stuff for work on the living room and sunroom all weekend. Out in the garage just before 4pm.

Warm-up

• 3:00 SkiErg (669m)
• 80′ Lateral Monster Walks
• 80′ Monster Walks
• 6 Double DB Hang Power Cleans (35#)
• 6 Double DB Push Press (35#)
• 12 Pendlay Row (45#)

Conditioning

6 Rounds

• 12 Double DB Hang Power Cleans (50/35s)
• 12 Double DB Push Press (50/35s)
• 24 Sit-ups

My plan was to split the push presses up to 6-6 or 7-5 from the start but they felt good so I went for it. Finally had to break for the last 5 of them. Finished in 11:10. Really happy with how this went. I thought the push presses were going to be really bad after the way there were in that Qualifier workout I had tried.

Back

3 Sets

• 12 Lat Pulldowns (115#)
• 12 Pendlay Rows (95#)

This was a really tough superset after the workout.

3 Sets

• 12 Straight Arm Lat Pulldowns (60#)
• 12 Incline Back Fly (25# DBs)

Midline

4 Rounds

• 20s Weighted Toe Reach (35# DB)
• 10s Rest
• 20s Bicycle Crunch
• 10s Rest
• 20s Plank DB Pull Throughs (50#)
• 10s Rest
• 20s Hollow Rocks
• 10s Rest

I did 15 toe reaches, 36 bicycles, 12 pull throughs, and 20 hollow rocks every round. This was rough after 144 sit-ups!