11/19/20

Today was a good session... lifting only took about 40 minutes and then we added in a small cardio piece (12 minutes) and the core work. Overall was a good session, not too taxing, excited to lift tomorrow. 

A. 
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-35# across, went 8,8,7 
 
B.
Straight-Arm Single Arm Cable Pulldowns
3 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-25# x 15, 30# x 15, 30# x 12 
 
C.
T-Bar Rows
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-165# for 2 x 15 
 
D.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 sets of 10 with 2 x 25# DB
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 sets of 10 with 2 x 25# DB
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 sets of 12 with 75#
 
G.
Barbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-205# x 15, 225# x 15

H.

AMRAP 5:

Alternating KB Gorilla Row (2 x 72/53#) 

2-4-6-etc...*

*5 Cal Ski after each set 

rest 2 minutes 

AMRAP 5:

KBS (72/53#) 

2-4-6-etc...*

*5 Cal Bike after each set 

-Complete ... don't remember the reps, just tried to sweat and get my HR up

I.

3:00 Min on/1 min rest for 4 Rounds:

15 V-Ups

15 Tuck Ups

15 Sit Ups

In remaining time of the 3:00 Min:

Max Effort Hollow Body Hold

*Rest 1 min between rounds

-Complete

J.

3 Rounds

8 Turkish-Sit Up per side with KB or DB -

AHAP

Rest as needed between rounds

-Complete, 35# KB