That was a lot of unilateral work today, which is probably why it felt so taxing.
8 Shoulder Press (95-115-130-130#)
10 Dumbbell Shrugs (60# DBs)
My left shoulder didn’t feel the greatest doing these presses.
5/5 DB Hang C&J (50/35#)
Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.
Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.
Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.
Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.
Yesterday I had the day off work and I really needed it after a busy weekend working on projects and yard work. I walked 18 holes of golf. It was rough sleeping for the first two nights without air conditioning in my bedroom, but I slept good last night and the nights are supposed to be cooler for the next week. Out in the garage at 4 today.
Arms & Shoulders
Bicep Curl 21s (30# DBs)
5 Set Drop Set
8 DB Curls (35# DBs)
4 Drop Sets
I did 12-10-10-16 reps with the 30-25-20-15 respectively. Massive pump!
12 Incline Hammer Curls (25-30-30# DBs)
These were done with our chest on the inclined bench. Is that incline or decline?
12 Dumbbell Skull Crushers (30# DBs)
12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)
12 Bent Arm Lateral Raises (25# DBs)
12 DB Shrugs (50-75-75# DBs)
Had to stack a 50 and a 25 pound dumbbell on top of each other to get up to 75 pounds.
35 Double Unders
Got this from the Bodyweight category of Beyond the Whiteboard Fitness Level workouts because running and double unders were both movements I wanted to hit in metcons this week. I could tell the runs were going to have to be pushed in this one, so I picked it to challenge myself. Really happy with a time of 6:21, with one DU miss at 21 in the final set. This ranks in the 93rd percentile on BTWB, which is good for me considering it was basically all about the running.
I set out to get 10 each minute, knowing that was probably too high. I made 10 unbroken for two rounds, then 5-5. I was blown and not able to recover after three minutes. Went 4-2 for only six reps each minute the rest of the way.