AM Workout (0615)
Really fun class workout this AM ... enjoyed getting this in.
A.
For time:
6 Rope-Climbs (15')
18 Toes-to-Bar
then…
2 rounds:
3 Rope Climbs (15')
9 Toes-to-Bar
then..
3 rounds:
2 Rope Climbs (15')
6 Toes-to-Bar
-8:02 ... this was some great gymnastics work ... been practicing RC and they are improving a lot ... I did all of these in 2 pulls except the last rep, which I bungled a bit ... but overall doing way better on these, coupled with some toes-to-bar was a nice challenge.
B.
Every 2 for 24 (3 sets) of:
Station 1 - 16-20 DB Death March (8-10/leg) w/ 2x40# DB
Station 2 - 15-20 Banded Tricep Push-Downs + 10-15 Hamemr Curls w/ 1 red band + 2x30# DB
Station 3 - 20-25 Banded Terminal Knee Extension (TKE) (each leg) w/ 1 blue band
Station 4 - :30 - :40 Heavy Suitcase Hold (each side) w/ 88# KB
-Complete ... nice finisher, not too taxing and was enjoyable / low stress.
PM Workout (TBD)
A.
Neutral Grip Lat Pull-Downs
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
B.
Lat Pull-Downs
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
C.
Supinated Grip Lat Pull-Downs
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
D.
T-Bar Row
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
E.
Hammer Strength Row Machine
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
F.
Single-Arm DB Row
3 sets: 10 reps (each arm) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
G.
EZ Bar Curls
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
H.
Rope Hammer Curls
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets
I.
3 Rds:
Russian Twist x20/side
Plank x 1 minute
Supine Toes-to-Bar x 10 (slow eccentric)
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