6/4/20

Today was a very pumpy workout ... overall enjoyed it, got a good workout, overall not too taxing.

Warm-up

3 Sets

Mixed KB Rack Overhead March x 20 steps (per arm) 

Scapular Push-ups on Ring x 10 

Single Arm Passive Hang x 15 seconds (per arm)

Ring Face Pull x 10 reps

-Complete

A.

Super-Set 

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

Pendlay Row; 30x1; 10-12 reps; rest 60 seconds x 4 sets

-Bench went 145# for 4 x 10
-Rows went 135# for 4 x 10

B.

Super-Set

Strict Bar Dips: 2020; 10-12 reps; rest 60 seconds x 4 sets 

Body Row: 30x0; 12-14 reps; rest 60 seconds x 4 sets

-Dips went 4 x 10
-Rows went 4 x 12 

C.

10 Minutes, continuous: 

20 Steps Single Arm Farmer's March - right (heavy load) 

5 Strict Pull-ups

20 Steps Single Arm Farmer's March - left (heavy load) 

5 Strict Bar Dips 

10 Leg Tuck Ups holding dip support

-Complete ... 5 rounds + 20 steps