Sore from yesterday already. Chilly this morning, but got started at 9:30.
140 Double Unders
When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.
Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.
Warm-up / Conditioning
I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. Went 15,147 meters.
MAX Ring Rows
I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.
10 Inverted Bar Rows
Much easier than the last time we did these. 💪
12 Lat Pulldowns (105-110-115-120#)
More reps and higher weight than 10s last week.
12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)
Felt like I was using more bicep with the underhand variation this week.
12 Seated Cable Rows (double handles, 90#)
Really like the squeeze on these.
5 Set Drop Set
8 Incline DB Rows (50#)
MAX Incline DB Rows (45-40-35-30#)
I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.
8/8 Twisted OH Crunch (45# DBs)
30 Weighted Bicycles (5# ankle weights)
15s RKC Plank
100m Front Rack Carry (135/95#)
I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!
Really feeling Friday’s burpees and push-ups in my shoulders and traps. I bought a massage gun for less than $95 on Amazon and I’m really liking it so far.
I jumped on the bike early and we got started with the meat of our workout at 10am.
20:00 BikeErg (10,461m)
40 PVC Passes
MAX Strict Chin-ups
I managed 17, which is the same number of pull-ups I did about a month ago. I guess my biceps need more work.
10 Straight Arm Lat Pulldowns (50#)
Used open palms and a grip width similar to bar muscle-ups.
10 Wide Grip Lat Pulldowns
10 Lay Back Lat Pulldowns
10 Supinated Close Grip Lat Pulldowns
Started with 80#, which is what I’d been using for the other giant sets. Went up to 90# for the other three sets, which was rough!
10 Prison Back Fly (20-25-25-25# DBs)
10/10 Elbows Out Kroc Row (35#)
The prison fly is an interesting movement. You’re seated and start bent over with the dumbbells between your legs. As you do a fly, you sit up, rotating your arms, and continuing to raise the DBs overhead.
5 Set Drop Set
8 Incline Prone DB Rows (50#)
4 Max rep Drop Sets (45-40-35-30#)
Last time I did 12-10-10-16. Today Brandi started adjusting one DB to speed it up and cut the rest. I got 12-12-12-14.
12 Low-Pulley Knee-In w/ pause (25#)
12 Crunches w/ pause (30# DBs)
7/7 Hip Abducted Evil Wheels
50m Front Rack Carry (155/105#)
Took the first three movements up a notch. Front rack carries are so good/bad!
12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)
12 Cable row to neck (rope, 25#)
12/12 Lying side straight arm db raise (10# DB)
12 Incline Lat pulldowns (30 deg, 100#)
Max Strict Chin-ups (7-6-6-5)
30s Banded Sprinter Sit-up
30/30s Banded Side Plank + Elbow to Knee
30s Banded Elevated Mountain Climbers
We built in a 10 second transition on the clock too for setting up each movement. This would work much better with rep counts instead of using the clock. Something like 30-20/20-30 reps would have been good.