Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

  • 3:00 SkiErg (675m)
  • 3 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes
    • 10 Push-ups

Back & Biceps

3 Sets

  • MAX Strict Wide Grip Pull-ups
  • 1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

  • 10 Underhand Straight Arm Lat Pull Down (49#)
  • 10/10 Static Curls (25# DBs)

4 Sets

  • 10/10 PVC Supported DB Row (53# KB)
  • 8/8 Static Hammer Curls (25# DBs)

4 Sets

  • 10 Seated Wide Underhand Row (104-115-115-115#)
  • 10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

  • 18×30#
  • 12×25#
  • 12×20#
  • 16×15#
  • 20×12#

Midline

3 Rounds

  • 10 Reverse V-ups (use sliders)
  • 10 Weighted Jack Knives (20#)
  • 10/10 Standing DB Windmill (15#)
  • 10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

  • 2 Wrist Roller (barbell on rack, blue band, 30#)
  • 20/20s Single Arm Hang

Paint, Workout, Paint

Didn’t sleep great, but WHOOP has me in the green for the first time in over a week. My body feels pretty beat from the last two days. My hands probably feel the worse, from 50 muscle-ups and then moving the pool table. More painting today. Out in the garage at 3pm.

Back

After a few weeks of mostly heavy work, we’re going back to higher rep supersets and we’ll go heavy on the stuff we were doing drop sets with.

4 Sets

  • 10 Straight Arm Lat Pulldowns (55#)

4 Sets

  • 10 Wide Grip Lat Pull Downs (85#)
  • 10 Behind Neck Lat Pull Downs (85#)
  • 10 Close Grip Lat Pull Downs (85#)

4 Sets

  • 10 Seated Cable Row (double handle, 80#)
  • MAX Ring Rows (13-10-8-8)

4 Sets

  • 10 Inverted Bar Row
  • 10 Seated Bent Over Back Fly (35# DBs)

3 Sets

  • 8/8 Single Arm Landmine Rows (45+40#, 45+50#, 45+55#)

Midline

3 Sets

  • 12/12 Oblique Knee Raise (5# ankle weights, hands on bench)
  • 12 Yoga Ball Crunch (30# DB)
  • 8/8 Standing DB Windmill (30# DB)
  • 100m Sandbag Bear Hug Carry (100/65#)

Wore my 5# ankle weights for every movement of the three sets.

Straight back to more painting after the workout!