Day: January 11, 2024

2024/01/11

Warm-up / Cardio

  • 10:00 TrueForm Walk
  • 3+3 Pendlay Row (over/under, 45#)
  • 5 Deadlift (45#)
  • 3+3 Pendlay Row (over/under, 65#)
  • 5 Deadlift (65#)

Back

3 Sets

  • 10 DB single arm row (50/35)

Break as needed

  • 35 Strict Pull-ups (green band)

Today I did 10-10-8-7.

3 Sets

  • 6 Barbell bent over rows (overhand, 85/40)
  • 6 Barbell bent over rows (underhand)

4 Sets

  • 10 Barbell deadlifts (105)

3 Sets

  • 16 alt Gorilla rows (30/15)

Abs

3 Sets

  • 10/10 Single Arm OH March (30#)
  • 10/10 DB Side Bends (30#)
  • 10/10 Trunk Twists (30#)
  • 20/20 Lunge Trunk Twists (30#)