5/11/20

Day 1 of Week 2 ... today wasn't too bad overall, simple conditioning piece and the super-sets were taxing (especially the lunges) but the other movements weren't as brutal as some of the other movements last week. Overall had a good workout, had 4 drinks yesterday throughout the day and I felt a little 'off' because of that, but this was probably just psychological, once I got moving I felt good on everything.

Warmup
3 Sets:
20 Steps Skater Band Walk (10 forward, 10 backwards)
10 Theraband Goblet Squats
10 Scap Pull Ups

-Complete

A.
Super-Set:

Front Rack Drop Lunge: 30x0; 16-20 reps, alternating legs, rest 75 seconds x 3 sets

Supinated Strict Pull Up: 2011; 8-10 reps, rest 75 seconds x 3 sets

-Complete, 95# for 3 x 20 on the lunges and 3 x 10 on the pull-ups, unbroken for two sets and last set went 8/1/1 ... possibly could have gone a little heavier on the lunges, but 20 reps with a 3 second eccentric is 60 seconds on the eccentric alone! These were tough, even with such a light load.

B.
Super-Set:
KB Goblet Squat: 2111; 8-10 reps; rest 75 seconds x 3 sets

Incline DB Prone Row: 30x1; 8-12 reps, rest 75 seconds x 3 sets

-Complete, 72# KB for 3 x 8 and 3 x 10 with 2 x 50# DB

C.
7 Min AMRAP:
10 Lunges (alternating - 5 reps per leg)
7 Box Jump Step Down (24/20")
9 Ring Rows

Rest 3 Minutes

 7 Min AMRAP
5 Burpees
7 Knees-to-Elbows
9 Air Squats

-Complete, don't remember the rounds, just went at a consistent 85% aerobic effort ... was a good sweat

D.
ROMWOD

-Complete