Bit of a longer session today... pushed together some CF conditioning that I put together on the spot and then added in my lifting... Got a really solid pump from this and enjoyed getting this in ... entire thing took about 95 minutes ... fun stuff, but definitely a bit longer working out than I usually would in one session. Also, lots of pulling today and zero bicep pain/tightness...which I am stoked about ... still hoping for no kipping gymnastics stuff this week so I can feel it out a bit more before going max effort in an Open workout.
A.
AMRAP 20:
250/200m Row
4 Wall-Walks
250/200m Row
6 Wall Facing SHSPU
250/200m Row
8 SHSPU
250/200m Row
10 Strict Dips
-3 Rds ... came off the last 250m of the third round right at 20:00 and then finished the last 10 dips to round out the workout at about 20:18 on the clock ... all sets unbroken, tried to keep the row around 1:45-1:50 the entire workout.
B.
Double DB Bent Over Row
3x10
Rest :90
-2x60#
C.
Neutral Narrow Grip Lat Pull-Down
3x10
Rest :90
-145#
D.
Barbell Row
3x10
Rest :90
-115#
E.
3 Super-Sets:
Supine Grip Lat Pulldown x 10
DB Pull-Overs x 10
Rest :90
-90# LPD, 35# pullopver
F.
EZ Bar Curls (50# last week)
3x12
Push-ups
3x 20
Rest :90
-75# curls, BW PU
G.
Reverse EZ Bar Spider Curls (30# last week)
3x12
Bench Dips
3x 10
Rest :90
-45# curls, BW dips
H.
1 Set of Run the Rack - start w/ 50#s and go down
DB Hammer Curls x 10
-50#s, 35#s, 25#s, 15#s, 10#s ... all for one big set, fun finisher
I.
3 Sets:
20 Banded Push-Downs (purple band)
Rest :60
-Complete
J.
3 Sets:
Plank x 1 min
Russian Twist x 20 (each side)
Supine Toes-to-Bar (slow eccentric) x 10
-Complete, 35# plate for twists
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