12/31/22

Worked out at home this morning, had a great workout. Feeling fit, looking forward to resting tomorrow and training hard next week. 

A.
EMOM 10:

5 Strict HSPU

-Complete, but this went 4 rounds of 5 and then remaining 6 rounds only did 3 reps.... didn't feel great, but got them in. 

B.
Partner Workout*
23 Rounds
20/16 Calorie Row
22/18 Calorie Bike Erg

*Both partners can work at the same time and split up calories however they choose 

-38:13 ... this was fun, a bit of an aerobic sweat, but not too taxing ... we split up the rounds with full 20/16 or 22/18 calorie on each machine and then switching for each round. Fun stuff. 

C.

Dumbbell Front Raises

4 sets x 15 reps

Aim to reach failure within the given rep range.

Bent-Over DB Side Raises

4 sets x 15 reps

-Complete, used 2x5# for both movements ... still very challenging on my scapula

D.

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.

Hammer Curls 

3 sets x 10 reps

You can choose the amount of reps as long as it is within the suggested range.

-50# DB overhead tricep extensions for 3x15 and 3x10 with 2x35# curls

E.

Rack Chins 

2 sets x 10 reps

-Complete .... these were supposed be pull-ups, but I've been doing a lot of pull-ups/T2B this week, modified these down.