6/1/20

AM Workout (0600) 

Day 1 of Week 5 - I felt fairly bad this morning in the gym ... didn't have any DOMS, but just felt tired and generally fatigued, which is not normal for me. Pushed through it and got the work in... that 4th set sucked, definitely felt each rep on those extra sets. Hoping to feel better tomorrow.

Warmup
3 Sets:
8 Half Kneeling Band Pull Aparts (per knee)
12 Lateral Box Step Overs
30 seconds Quadruped Shoulder Taps

-Complete

A.
Super-Set

Back Rack Split Squat; 2110; 8-10/leg; rest 60 seconds x 4 sets *rear foot on 4-6" plate

Pronated Strict Pull-up; 2011; 8-10 reps; rest 60 seconds x 4 sets

-115# across for the split squats, went 4 x 10,8,8,8 ... rough
-4 x 10,10,10,8 for the pull-ups

B.
Cyclist Front Squat; 31x0; 8-10 reps; rest 60 seconds x 4 sets

Chainsaw Row; 20x2; 8-10/arm; rest 60 seconds x 4 sets

-115# for 4 x 8 for the squats-
4 x 10 reps across with a 50# DB for the rows

C.
3 Sets:
AMRAP 3 Minutes
Ski 20/17 Calories
In remaining time complete AMRAP:
2 Alternating DB Gorilla Row (50/35#)
2 Dual DB Hang Squat Cleans (50/35#)
2 Alternating DB Thrusters (50/35#)
Rest 3 minutes between each set

-Complete, got 4 Rds of the AMRAP on each interval

D.
ROMWOD

-Complete

PM Workout (1630)

I strangely felt better during my afternoon session today... but got in the workout that I missed last week due to subbing in 'Murph.' Overall this was some very simple bodyweight stuff and aerobic conditioning. Fun to get in, got a nice sweat.

AMRAP 7:
5 Burpees
10 Walking Lunges
5 Renegade Rows (2 x 50# DB)

Rest 3

AMRAP 7:
4 Burpee Strict Pull-ups
8 Jumping Air Squats
12 Sit-ups

Rest 3

AMRAP 7:
Bike Cals

-Complete ... don't remember any of the rounds or reps, I just went for an 80% aerobic effort. Got a sweat.