5/28/20

Today was an okay workout... had an early morning in the office and a long day in court ... got this workout in after work at home ... got a big upper body pump, overall not too taxing, which was nice after a rough day in court.

Warm-up

3 Sets

5 Bottoms up Single Arm KB Press - R

:20 Bottoms up KB OH March - R 

5 Bottoms up Single Arm KB Press - L

:20 Bottoms up KB OH March - L

8 Single Arm Ring Row/arm

-Complete, used a 15 DB for the above movements 

A.

Super-Set

Incline Close Grip Bench; 31x0; 10-12 reps; rest 60 seconds x 3 sets

Single Arm DB Tripod Row; 20x2; 8-10/arm; rest 60 seconds x 3 sets

-115# for 3 x 12, 10, 10 for the bench and 72# KB across for the rows 

B.

Super-Set

Single Arm DB Bench Press; 31x0; 8-10/arm; rest 60 seconds x 3 sets

Lean Way Strict Pull-up: 40x0; 8-10 reps; rest 60 seconds x 3 sets

-50# DB for the bench with 3 x 10 and 3 x 7 reps with closer to a 3 second tempo for the pull-ups... had to break up some of these sets ... this movement is very difficult for me. 

C.

5 Rounds, not for time: 

20 seconds Single Arm Plank R

20 seconds Single Arm Plank L 

12 Body Rows

12 Diamond Push-ups

-Complete 

D.

ROMWOD

-Complet e