Tag: Ring Bicep Curl

All The Pumps

Up at my parents for a few days. Legs feel a little tired this morning. Worked out around 10:30.

Strength / Midline

  • 8 Rounds
    • 20s Alternating Bicep Curl (15# DB)
    • 10s Rest
  • 1:00 Rest
  • 8 Rounds
    • 20s Superman Hold
    • 10s Rest
  • 1:00 Rest
  • 8 Rounds
    • 20s Dumbbell Skull Crushers (15# DBs)
    • 10s Rest

Arms were really pumped up after this. Low back had a nice pump too. Work the hollow positions a lot, but I think the arch/superman gets overlooked. Need to improve flexibility for the back swing of kipping movements.

Conditioning

10:00 AMRAP (“300 FY”)

  • Air Dyne (calories)

Dad had a AD2 just like mine so it’s nice to be able to compare numbers. Didn’t realize it had been over 2 years since I did this. Beat my old 342 calories with 358. Started out too hot but it’s hard to know without being able to see your RPMs until you’re about 25 seconds in to the workout. Scaled it back to 80-81 and tired to hold that. Started picking it up with 90 seconds left and then pushed hard in the final minute. You start to feel the burn in the first 2 minutes but you just have to keep telling yourself it’s not going to feel any worse and you can hold on to your pace.

Quads are so pumped up after this. I did an easy 5 minutes back on the bike after I caught my breath for 1.26 miles. Now I feel good that I’ve got in some exercise and I can rest for the next 2 days. Merry Christmas!!

All Cardio, All WOD

Last night I went for a nice 3+ mile walk to recover from Tuesday’s brutality. Went in at noon today.

Warm-up

  • 3m Jump Rope
  • 2m Plank
  • 2 Rounds
    • 12 Ring Pulldowns
    • 12 Ring Bicep Curls
    • 12 Bent Ys
    • 12 Bent Ts
    • 12 Single Leg Reach (each leg)
    • 1-2m Rest

Haven’t done a plank that long in quite some time, but was able to hold it without too much trouble. Nice burn in this stuff. I used 10# DBs for the Ys, Ts, and Reaches.

WOD

3 Rounds

  • 400m Run
  • 500m Row
  • 100 DU

Kind of what I needed to ease back in. Straight up GO type of WOD. I tried to keep everything right around 2 minutes and finished in 19:19. Last round of DUs kind of sucked and were hard to get going. Felt good overall though.