5/14/20

Today was as solid workout, some difficult/new movements (especially the 'lean away' pull-up) ... but overall enjoyed my time in the gym and got a good workout out of this.

Warm-up
3 Sets
5 Single Arm Turkish Sit ups - R
1 Turkish Get up - R
:30 Single Arm KB Overhead March - R
5 Single Arm Turkish Sit ups - L
1 Turkish Get up - L
:30 Single Arm KB Overhead March - L
3-5 Strict Pull-ups
Rest as needed

-Complete, across with a 35# KB, 5 pull-ups each set

A.
Super-Set

Incline Close Grip Bench Press: 31x0; 10-12 reps; rest 75 seconds x 3 sets

Single Arm DB Tripod Row: 20x2; 8-10 reps/arm; rest 75 second x 3 sets

-Complete, across at 135# for 10,10,8 and across with a 50# DB for 3 x 10

B.
Super Set

Single Arm DB Bench Press; 31x0; 8-10/arm; rest 75 seconds x 3 sets

Lean Away Strict Pull-up; 40x0; 8-10 reps; rest 75 seconds x 3 sets

-Complete, across at 3 x10 with a 50# DB and 3 x 8 for the lean away pull-ups ... did not do the 4 second eccentric on this, was realistically doing a 2-3 second tempo at best ... very difficult, had never done these before.

C.
4 Rounds, NOT for time
20 Elbow to Tall Plank
30 second (:15 right, :15 left) Single-Arm KB Farmer's Carry March (70/53s#)
10 Alternating KB Gorilla Row (70/53#)
10 Hand Release Push-ups

-Complete, didn't time this, but it was a fun/less intense conditioning/pump piece.

D.
ROMWOD

-Complete