My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!
Warmed up with about 20 PVC passes.
8 Reverse Barbell Curl (35-45-4×55#)
8 Close Grip Bench Press (55-115-135-155-175-190#)
12 Decline Hammer Curl (30#)
12 Double DB Skull Crushers (35#)
12 Single DB Curl (60#)
20 Tricep Pulldown (Rope, 49#)
10/10 Static DB Curls (25#)
12 MB Push-up
12 Partner Leg Lift + Throws
10 Hollow Rocks
10s Hollow Hold
Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.
My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.
5×20/14 cal BikeErg (standing)
125 Synchro Air Squats
My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.
Arms & Midline
12 EZ Bar Skull Crushers (61#)
8/8 Static DB Curls (20# DBs)
8 Dumbbell Curls (20# DBs)
10/10 Side Bends (70# KB)
20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
10 Reverse Barbell Curls (35-50-55#)
I didn’t wear grips and did the toes to bars unbroken each set