Plate Jacks

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Cable Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Conditioning

15:00 AMRAP

  • 400m Run
  • 20 Weighted Jumping Jacks (5# plates)
  • 20 Russian KBS (45#)
  • 20 DB March Reaches (12# DBs)
  • 10 DB Front Raise Squat (12# DBs)

Some new interesting movements. Got through three rounds and 300 meters.

Runaway Abs

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

  • Run (200-200-150m)
  • 20 alt V-ups
  • 20 Hollow Bicycles (inside toe touch)
  • Run (200-150-150m)
  • 12/12 Half Kneeling Banded Rotations (blue)
  • 12/12 Kneeling Side Plank Crunches
  • Run (200-150-150m)
  • 1:00 Plank
  • 12 Crunches

Finished in 22:40.

That was a lot of movements today.

On Sabbatical

My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!

Warmed up with about 20 PVC passes.

Arms

4 Sets

  • 8 Reverse Barbell Curl (35-45-4×55#)

4 Sets

  • 8 Close Grip Bench Press (55-115-135-155-175-190#)

3 Sets

  • 12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Tricep Pulldown (Rope, 49#)

3 Sets

  • 10/10 Static DB Curls (25#)
  • 12 MB Push-up

Midline

4 Sets

  • 12 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.

Two Thirties Instead of One Minute

Did some PVC passes to warm-up, but that’s about it.

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-50-50-55-55#)

5 Sets

  • 12 Close Grip Bench Press (45-95-120-135-150#)

3 Sets

  • 10-10-12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (30-30-35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 30s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 30s Rest

A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.