6/11/20

Today was an okay workout... got a big pump, but overall didn't really enjoy it as I was super pressed for time.

Warmup
3 Rounds:
5 Bottom up Single Arm KB Press - R
20 Steps Bottom Up KB March - R
5 Bottom up Single Arm KB Press - L
20 Steps Bottom Up KB March - L
8 Single Arm Ring Row (per arm)

-Complete

A.
Super Set

Incline Close Grip Bench Press; 31x0; 10-12 reps; rest 60 seconds x 4 sets

Single Arm DB Tripod Row; 20x2; 8-10/arm; rest 60 seconds x 4 sets

-Complete, 115# for 12,10,10,10 on the bench
-72# for 4 x 10 on the rows

B.
Super Set

Single Arm DB Bench Press; 31x0; 8-10/arm; rest 60 seconds x 4 sets

Lean Away Strict Pull-up; 40x0; 8-10 reps; rest 60 seconds x 4 sets

-50# DB for 4 x 10 on the bench
-Pull-ups went 4 x 7 reps ... rough movement/tempo

C.
4 Sets, for quality:
:20 Adduction Bias Side Plank - R
:20 Adduction Bias Side Plank - L
8 Archer Ring Row - R
8 Arch Ring Row - L
16 Push-ups (slow and controlled)
Rest as needed between sets

-Complete