5/7/20

Today's workout straight up kicked my ass. I don't know if it was the bad sleep last night, general life stress, or the difficulty of the workout, but I just didn't have a ton of go in me today.

Warmup
3 Sets:
Overhead DB Hold x 10 seconds/arm
Scapular Push-ups x 10
Passive Bar Hang x 30sec
Band Pull-Aparts x 15 reps

-Complete

A.
Super-Set:

Wide Grip Bench Press: 31x0; 10-reps;
rest 75 sec x 3 sets

Pendlay Row: 30x1; 10-12 reps
rest 75 sec x 3 sets

-Complete, across at 135# for the bench and 115# for the rows ... I was very humbled by this weight, tons of time under tension here, really burned.

B.
Super-Set:

Strict Ring Dips: 2020; 10-reps
rest 75 sec x 3 sets

Supinated Grip Ring Row: 30x0; 12-14 reps;
rest 75 sec x 3 sets

-Complete, was only getting 8 reps on the ring dips and 12 each set of rows... massive pump/painful time under tension on these reps.

C.
On a 15:00 clock, with a partner*:
20sec L-Sit on Rings
10 Dual DB Hang Clean and Push-Press (5025#)
5 Strict C2B Pull-ups

*Partner 1 Skis calorie while partner 2 completes 1 round, then switch

-Result = 6 full rounds + some reps ... I started on the ski erg, so my wife was half-way through the round of 7 when we hit 15 minutes ... this was rough ... massive upper body pump from this ...  most  of those pull-ups were done as singles.

D.
ROMWOD

-Complete