03/11/26

AM Workout (0600)

Put this together on the spot and enjoyed getting this in at home ... not too taxing and a great way to start the day. 

A.

On a running clock... 

EMOM 16 (4 sets) of:
Min 1 - 10 Strict Pull-ups

Min 2 - 10 Strict Ring Dips

Min 3 - 10 Ring Rows

Min 4 - :30 Handstand (against wall) 

Rest 4 minutes and then at 20:00... 

Every 8 for 24 (3 sets) of: 

500m Row

500m Ski

1000m Bike Erg 

-EMOM 16: Complete, bodyweight ... nice bodyweight pump / way to wake up. 

-E8F24: Complete ... these were at about 8 RPE aerobic pace ... got all of them right around 6 minutes, slight sweat, but not taxing. 

PM Workout (1430)

Solid back/arm pump this afternoon... similar to this AM, not too taxing, but got a great pump. Kept the rest intervals closer to :60 for all movements and weights light. 

A.

Double DB Bent Over Row 

3x10

Rest :90

-2x60# DB

B.

Neutral Narrow Grip Lat Pull-Down

3x10

Rest :90

-155# 

C.

3 Super-Sets:

Supine Grip Lat Pulldown x 10

DB Pull-Overs x 10 

Rest :90

-135# lat PD, 35# DB pullovers 

D.

EZ Bar Curls 

3x12

Push-ups 

3x 20

Rest :90

-85# curls, BW push-ups

E.

Reverse EZ Bar Spider Curls 

3x12 

Bench Dips 

3x 10

Rest :90

-45# Curls, BW dips 

F.

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 

G. 

3 Sets:

20 Banded Push-Downs (purple band)

20 KB Side Bends (10/side) 

Rest :60 

-Complete, 53# KB