Today was a really solid workout ... biggest arm pump I've gotten in a while and a short/lighter cardio piece. Fun day in the gym, looking forward to the conditioning day tomorrow.
Cable Rotation - High to Low - High to Low 3 sets of 10 reps ea.
Cable Rotation - Low to High 3 sets of 10 reps ea.
Reverse Crunch 3 sets of 15 reps
Minimal Rest
-Complete
B.
Weighted Plank 3 sets of AMRAP in 60 seconds
Anchored PVC Sit Up 3 sets of 10 reps
Bicycle Crunches 3 sets of 15 reps ea.
Minimal Rest
C.
EZ Bar Spider Curl on Incline Bench 3 sets of 20 reps
Dumbbell Skull Crushers 3 sets of 20 reps
Rest for 90 seconds
D.
DB Hammer Curl 3 sets of 20 reps
Rope Pushdowns 3 sets of 20 reps
Rest for 90 seconds
E.
Cable Superman Curls 10 sets of 10 reps
Rest for 30 seconds
F.
Straight Bar Tricep Pushdown 10 sets of 10 reps
Rest for 30 seconds
G
EMOM 21:
B.
Weighted Plank 3 sets of AMRAP in 60 seconds
Anchored PVC Sit Up 3 sets of 10 reps
Bicycle Crunches 3 sets of 15 reps ea.
Minimal Rest
-Complete ... used 25# plate for the planks
C.
EZ Bar Spider Curl on Incline Bench 3 sets of 20 reps
Dumbbell Skull Crushers 3 sets of 20 reps
Rest for 90 seconds
-45# for the curls ... 2x25# DB for the skull crushers ... massive pump
D.
DB Hammer Curl 3 sets of 20 reps
Rope Pushdowns 3 sets of 20 reps
Rest for 90 seconds
-2x25# for the curls ... 45# for the push-downs
E.
Cable Superman Curls 10 sets of 10 reps
Rest for 30 seconds
-Used 25# crossover symmetry cable
F.
Straight Bar Tricep Pushdown 10 sets of 10 reps
Rest for 30 seconds
-45#
G
EMOM 21:
Min 1 - 15 Cal Bike Erg
Min 2 - 12 Cal Row
Min 3 - 9 Cal Ski Erg
-Complete
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