Day: March 29, 2023

2023/03/29

Legs and especially ass are still sore from the leg stuff.

Back, Biceps, & Conditioning

4 Rounds (30s work, 5s transition)

  • Strict Pull-ups
  • DB Curl + Lift to top of head (12/10# DBs)
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg
  • Kroc Row (40/30# DB)
  • Kroc Row
  • Cross Body Curl (12# DB)
  • Cross Body Curl
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg
  • Incline Back Fly (20# DBS)
  • Lateral Raise + Curl (8/5# DBs)
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg

I got six single pull-ups each round and was getting about 15 reps of each movement except the raise and curl, which was about nine. I walked in the odd rounds and biked in the evens.

Midline

2 Sets 

  • 20 Single DB to Knee + Press (15#)
  • 20 Standing Bicycles w/ DB behind head (15#)
  • 15/15 Standing Cross Body Knee to Elbow (8#)
  • 10/10 Standing Oblique Knee to Elbow + Windmill (8#)

This was tough on the shoulders!