Upper Body Supersets

My legs and posterior are a bit sore.

Warm-up

  • 20 PVC Passes
  • PVC Presses, shrugs, upright rows

Shoulders and Arms

3 Sets

  • 12 DB Lateral Raise (12#)
  • 12 Bent Over Reverse Fly (underhand, 15#)

3 Sets

  • 12 Barbell Front Raise (25#)
  • 12 Upright Row (25#)

3 Sets

  • 12 Barbell Curl (45#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • 12 Bench Dip
  • 12 Seated Hammer Curl (25#)

Conditioning

3 Rounds

  • 20 Air Squats
  • 15 Plate Push-ups (to 35#)
  • 20 Reverse Lunges
  • 30 Band Bicep Curls (blue)

I went 20-10 on the curls each round. Finished in 5:53.

And Then a Nap

Didn’t sleep for shit last night, with my shoulder and back making every position uncomfortable. Pretty dead to the world even after 2 coffees this morning, but out in the garage after 10am.

Conditioning

30:00 EMOM

  • 15 Deadlift (95#)
  • 15 Burpees over the Bar
  • 15 DB Floor Press (50#)
  • 20 cal BikeErg
  • Rest

Eased in with the first round of deadlifts since we hadn’t warmed up much other than the 10×45 I pulled. Then I found energy when I started the burpees and felt pretty good the rest of the way. It wasn’t exactly fun, but my pace was solid, with burpees taking me 33-34 seconds every round.

Arms

3 Sets

  • 12 Seated Hammer Curls (20#)
  • 12 Seated French Press (35#)

Since I went light I did a slower decent with a more explosive lift.

A few minutes after getting in the house I was feeling rough. After my protein shake and logging this, I’m taking a nap!