8/4/26

AM Workout (0500)

Decent aerobic crossfit intervals this AM, overall enjoyed getting this in. 

A.

Every 5:00 for 25:00

15/12 Cal Row

25 Wall-Balls (20/14#)

12 Lateral Burpees Over Rower 

-1:57

-2:03

-2:03

-2:09

-2:17 ... gassed out on the last one big time ... otherwise was fairly consistent here, row/burpees got slow on that last set. UB wall-balls. Fun workout, had a bigger transition from the WB to/from the rower each set, but still got a solid workout out of this. 

PM Workout (1615)

Really solid back/bicep pump this afternoon … got this in under an hour and enjoyed getting it done. Light weights and kept the rest around :60 for all sets. Fun stuff. 

A. 

Bent Over BB Row 

5-5-5-8-8

-185,205,205,185,185 

B. 

Wide Grip Neutral Lat Pull-Downs

4x8 

-180#

C.

Cable Rows 

4x10

-180#

D.

Single Arm DB Row

3x10

-85#

E.

Incline DB Curls

3x10

-2x25#

F.

Hammer Curl

3x10

-2x40#

G.

Barbell Curls

3x10

-70#

H.

Cable Curls

3x10 + a drop set on last set 

-42.5# … drop set went + 10 reps at 30# and +10 reps at 20#, fun finisher