4/23/21

Got in the workout this morning, but have had some extreme life/work stress and didn't really enjoy my time in the gym. 

Warmup
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
x 2-3 Sets

-Complete
 
A1) Barbell Z Press: 21X1; 8-10/reps; rest 60sec x 3
A2) Incline Dual Dumbbell Prone Row: 30X1; 8-10/
reps; rest 60sec x 3

-75#, 80#, 90# for 3x10

-2x50# for 3x10 
 
B1) Single Arm Incline Dumbbell Bench Press: 30X0;
7-9/arm; rest 60sec x 3
B2) Alternating Incline Bench Bicep Curl: 20X0; 8-10/
arm; rest 60sec x 3

-75# for 3x8/arm

-2x25# for 3x8/arm 
 
C1) Turkish Get Up: 6 reps Alternating arms each rep;
rest 30sec x 3
C2) Dumbbell Side Plank: 30-40sec/side; rest 30sec x 3
C3) Supine Toes to Bar 3110; 8-10reps; rest 90sec x 3

-53# for the get-ups

-25# for 3x:30 on the planks

3x8 on the supine toes to bar 

 
D.
Ski 15 Cals @ 75-80% Aerobic Effort
20sec Side Plank R
12m Prisoner Walking Lunge
20sec Side Plank L
20m Dual KB Rack carry 70/53lbs
rest 60sec
x 6-8 Sets

-Complete, 6 sets, took about 20:30 total time.