5/4/20

Today was Day 1 of Week 1 of a FBB Program we are trying out ... really enjoyed the first day of the program, was able to do everything smoothly in our home gym. My body is feeling pretty beat up from the 12 weeks of heavy lifting I've been doing, doing a bit more cardio and lots of tempo work is a nice change.


Warm-up
3 Sets:
12 Bent Over Band Pull Aparts (pause 1sec with hands wide on each rep)
10 Drop Lunge to Knee Lift/leg - 1-3"
30sec Quadruped Shoulder Taps

-Complete, used 1 red band

A.
Super-Set:

Back Rack Split Squat: 2110; 8-10/leg;
rest 75 sec x 3 sets
*rear foot on 4-6" plates

Pronated Strict Pull Up: 2011; 8-10 reps;
rest 75 sec x 3 sets

-85#, 105#, 105# for the split squats for sets of 10, back foot elevated to a 45# bumper ... hit 10 every time for the pull-ups ... very light weight, but the time under tension/tempo was still rough

B.
Super-Set:
Cyclist Front Squat: 31x0; 8-10 reps;
rest 75 sec x 3 sets

Chainsaw Row: 20x2; 8-10/arm;
rest 75 sec x 3 sets

-105#, 115#, 115# for the front squats (to a 35# bumper) and 50# DB for the rows ... again very light, but just felt these out and stuck to the tempo

C.
5 Min AMRAP:
2-4-6-8-10-12...
Renegade Row (50/35s#)
*5 Cal Ski between each set

rest 2 minutes

5 Min AMRAP:
2-4-6-8-10-12...
Strict Knees to Elbows
*5 Cal Bike between each set

rest 2 minutes

5 Min AMRAP:
2-4-6-8-10-12...
Alternating DB Thrusters (50/35s#)
*5 Burpees between each set

-Complete ... don't remember the numbers on these, just got a good sweat and enjoyed myself ... this was very fun

D.
ROMWOD

-Complete