5/28/21

Today was a good workout... cut out of the cardio and benched instead ... had a long day given my work schedule and got this in during the evening. 

 Warmup

Bottoms Up Kettlebell Side Plank x 20sec/arm

Scapular Push Up on Elbows x 12

Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)

x 2-3 Sets

-Complete

 

A1) Z Press Complex: Barbell Z Press 30X1; 3,2,2; rest 15sec + Single Arm KB Z Press 20X0; 5-6/arm;

rest 60sec x 3

A2) Chainsaw Row: 20X0; 10-12/arm; rest 60sec x 3

-95# x 3, 115# x2, 135# x2, 35# Kb for 3x6/arm, and 50# DB for 3x12 rows 

 

B1) Single Arm Dumbbell Floor Press: 20X0; 10-12/arm; rest 60sec x 3

B2) Zottman Curls: 3030; 10-12 reps; rest 60sec x 3

-50# DB for the press for 3x12/arm and 2x15# for zottman curls 

 

C1) Bottoms Up Kettlebell Turkish Get Up: 3 Bottom Up Turkish Get Up R + 3 Bottom Up Turkish Get

Up L; rest 30sec x 3

C2) Semi Supinated Strict Ring Pull Up: 30X0; 7-10reps; rest 30sec x 3

• If you feel strong with your bodyweight to get the Rx reps and tempo - you can add a little weight

to your body in the form of a DB between the legs.

C3) Bent Over DB Side Raises: 20X0; 12-15reps; rest 90sec x 3

-53# across for the get-ups ... 3x7 unweighted on the pull-ups and 2x10# DB for 3x12 on the side raises

 

D)

Bench Press

3x10 

-185# across ... got in some comfortable reps here, just wanted to bench and did not have interest in the long cardio session after a really tough week at work