05/04/22

Today as a surprisingly solid workout ... looked really simple on paper, but got a great arm workout... best arm pump I've had in a long time, really fun session that left me feeling good and refreshed. 

A.
Sit Up to Press (25# plate) 3 sets of 15 reps
Paloff Press 3 sets of 10 reps ea.
Ab Wheel Rollouts 3 sets of 10 reps

Minimal Rest

-Complete

B.
Hollow Hold 3 sets of :
Leg Lifts 3 sets of 15 reps
Russian Twist (35# plate) 3 sets of 10 reps ea.
Minimal Rest

C.
EZ Bar Curls - 21s 3 sets of 21 reps
Rest for 30 seconds
Seated Dumbbell French Press 3 sets of 20 reps
Rest for 90 seconds

-55# for the curls ... 50# for the French press 

D.
Dumbbell Spider Curls 3 sets of 20 reps
Rest for 30 seconds
Double D Close Grip Pushdowns 3 sets of 20 reps
Rest for 90 seconds

-2x15# for the curls ... 55# for the push-downs 

E.
Alternating Sets 5x10
Pick a weight for both movement you can hit for 15 reps and alternate back and forth for 5 sets of 10 each with 30 seconds rest between movements.

Rope Pushdowns 5 sets of 10 reps
Rest for 30 seconds
Hammer Curl 5 sets of 10 reps
Rest for 30 seconds

-45# for the rope pushdowns and 2x35# for the hammer curls 

F.
EMOM 15:

15 Cal Bike Erg, remainder of the minute easy bike effort 

-Complete ... this ended up basically being :40 moderate effort to get the 15 cals and then :20 easy effort, nice sweat