Day: April 5, 2023

2023/04/05

I was exhausted from the raking and yesterday could really feel it in my hands.

Started the session by trying out a golf rope swing for several minutes.

4 Rounds (30s work, 5s transition)

  • Strict Pull-ups
  • DB Curl + Lift to top of head (15/12# DBs)
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg
  • Kroc Row (45/35# DB)
  • Kroc Row
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg
  • Incline Back Fly (20# DBS)
  • Lateral Raise + Curl (8/5# DBs)
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg

I strung together some sets during the pull-ups today and was able to squeeze out seven! Increased the weight for the rows, so only did 12 reps each time. We accidentally missed putting in cross-body curls after the rows.

2 Sets 

  • 20 Single DB to Knee + Press (15#)
  • 20 Standing Bicycles w/ DB behind head (15#)
  • 10/10 Standing Cross Body Knee to Elbow (15#)
  • 8/8 Standing Oblique Knee to Elbow + Windmill (5#)