11/26/20

Today was overall a good session, not too taxing, got a nice pump and did some core work. Much better and much lower stress than yesterday's training. Looking forward to a tough workout tomorrow and Saturday. 

A.
Rack Chins
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-1x12 unweighted, 1 x 12 with 20#, 1 x 10 with 20# 
 
B.
Lat Pulldowns (Wide Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 105# 
 
C.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 225# ... this was possibly a bit too much weight, was "cheating" these reps up a bit, but was trying to push the loading a bit. 
 
D.
DB Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2 x 25#
 
E.
DB 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

-2x10 with 2 x 25#
 
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.

-85# for 12, 10
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2 x 15 

H. 
3 Rounds:
:20 Sec Straight Leg/Knee Raises from pull Up Bar
:10 Sec rest
:20 Sec Super-Man Hold
:10 sec Rest
:20 Sec Mountain Climber (opposite knee to elbow)
10 Sec Rest
:40 Sec Ring Plank Hold (rings ideally about 3-6in off the ground)
Rest 1-2 min and repeat the entire thing

-Complete

I. 
2 Rounds
5 Turkish Get Ups Per Side AHAP
10 L-Seated Leg Lift Pulses
**Sit in an L position Lift your legs up and lower
back to tap heels on the floor.
*rest as needed between rounds

-53# KB for the TGU