8/13/22

This morning was a short, but pretty decent workout ... got this in at home early in the morning. Part A was a class workout that I missed last week, then added in a few reps/sets for an upper body pump. Not a taxing day, but I am looking forward to resting tomorrow and getting in some hard training come next week.

A.

3 Rounds:

15/12 Calorie Standing Bike Erg

12 Dumbbell Deadlifts (2x50/35)

9 Dumbbell Hang Power Cleans (2x50/35)

6 Dumbbell Shoulder to Overhead (2x50/35)

-Rest 5 min-

For time:

45/36 cal Standing Bike Erg

36 Dumbbell Deadlifts (2x50/35)

27 Dumbbell Hang Power Clean (2x50/35)

18 Dumbbell Shoulder to Overhead (2x50/35)

-Result = 5:34 / 6:37 

B.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x12 with 55#, cable extensions 

 

C.

Pull Ups

3 sets x 8-12 reps

If body weight is too easy, add weight. Aim to reach failure within the given rep range.

Strict Dips 

3 sets x 8-12 reps 

If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10 on both movements, unweighted