5/9/20

Today was a solid workout, it looked very easy and simple on paper... but this was one of the harder workouts this week... got a very big pump from parts A and C and part B was surprisingly difficult... the anchored sit-ups straight into the bike sprint (750m - which ended up being about 20 cals) was tough on my quads. Overall a fun training session, thankful to get this in at home and looking forward to a rest day tomorrow and some more fun workouts next week.

Warm-up

3 Sets

Yoga Push-up x 8

Prone Snow Angel x 8

Scapular Pull-ups x 8

Side Plank Rotations x 8 (per side) 

*move slowly and deliberately

-Complete 

A.

Super Set: 

Tall Kneeling Filly Press: 2111; 8-10/arm

rest 75 sec x 3 sets 

Close Grip Paralette Tricep Push-up; 3011; 8-10 reps 

rest 75 sec x 3 sets 

Incline Bench DB Bicep Curl: 40x1; 8-10 reps 

rest 75 sec x 3 sets

-Complete, across at 53# KB and 50# DB for 3 x 10, 8, 7 ... pushups all 3 x 10 and curls at 3 x 10 with 2 x 25# DB ... 4 second tempo was a bitch. 

B.

3 Sets:

10 Kipping Knees-to-Elbows

20 Anchored Sit-ups

Assault Bike 750/650m @ 90% effort

rest walk 2-3 minutes between sets

-Complete ... didn't time the sets, just went for intensity 

C.

3 Sets, not for time:

20 Banded Tricep Push-Downs

20 Banded Bicep Curls

20 Banded Face Pulls

rest as needed between movements/sets

-Complete, used a purple band for the push-downs, black band for the curls and a red band for the face pulls... surprisingly challenging pump finisher 

D.

ROMWOD

-Complete