Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.
Feeling my glutes and hamstrings a bit. Out in the garage earlier to beat the heat. I didn’t eat anything this morning, which is rare.
Warm-up
10 Pendlay Rows (45#)
8 Bench Press (45#)
8 Bench Press (95#)
8 DB Fly (20#)
Conditioning, Back, & Chest
700m Run
3 Sets
10 Pendlay Rows (95#)
10 Seated Rows (104#)
3 Sets
10 Straight Arm Lat Pulldown (71#)
20 Band Pull Aparts (blue)
700m Run
3 Sets
8 Bench Press (135#)
8 Dumbbell Fly (30#)
8 Bench Press (135#)
3 Sets
12 alt Underhand Cross Body Front Raises (20#)
20 Plate Press (35#)
12 alt Underhand Cross Body Front Raises (20#)
700m Run
Made a 10 pound jump on the Pendlays because B was using DBs and it made it simple with the men’s bar. The bench press was more of a struggle this week. I was done in 39:47, which is 52 seconds faster than last week.
Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA
Warm-up
5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)
Handstands
8×3 Kick-ups
Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.
Legs
4 Sets
12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)
Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.
4 Sets
8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)
I’m so weak in my squat now.
Shoulders
3 Sets
10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)
All three movements are feeling much better.
Conditioning
10:00 AMRAP
40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)
I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.
Nick Momrik's Fitness Logs 