7/29/20

AM Workout (0700)

40 Mintes NEPA ... went 20 minutes easy aerobic assault bike and 20 minutes easy aerobic ski erg.

PM Workout (1430)

I was a bit tired/unmotivated to workout and didn't really feel very good having only had protein shakes the entire day up until this time... but once I got warmed up and rolling through this workout I felt surprisingly good and got a great pump out of this.

Warmup
3 Sets:
20 Alternating Tall Plank Shoulder Taps
12 Bent Over Reverse DB Fly (light)
:30 Ring Row Hold

-Complete

A.
Strict Weighted Pull-up x 40 reps (with 8-9 RM) - 35#
Rest :25 each time you break up the reps

-9/4/4/4/4/3/3/3/3

B.
Incline DB Bench Press x 40 reps (with 8-9 RM) - 2 x 75# DB
Rest :25 each time you break up the reps

-15/8/7/5/5

C.
Double-Overhand RDL x 40 reps (with 8-9 RM) 225#
Rest :25 each time you break up the reps

-10/8/7/5/5

D.
Barbell Curl x 40 reps (with 8-9 RM) 75#
Rest :25 each time you break up the reps

-10/8/7/5/5/5 ... lowered the weight down on this movement ... used 95# last week ... it was manageable, but painful on my elbows/tennis elbow ... 75# was much better and still got a pump

E.
AMRAP 6:
1-2-3-4-5-6-7-8...
Strict Ring Dips*
*:10 Chin-Over-Pull-up Bar Hold after each set

-Round of 9 Ring Dips

F.
Every 3 for 12 (4 set) of:
'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete