Back to Back Workouts! Shoulders last night, then Back at 5:15 AM. Here's how it went:
Shoulders on 10/2 - 50 basic burpees - 2 min. 31 sec. - Hang Clean + Press - 45 lbs x 10 reps - 65 lbs x 8 reps - 65 lbs x 8 reps - 65 lbs x 6 reps (felt weaker than normal today) - DB Shoulder Press + Ab Wheel Rollout - 25 lbs x 10 reps, 6 rollouts - 35 lbs x 8 reps, 8 rollouts - 35 lbs x 8 reps, 8 rollouts - 45 lbs x 6 reps, 8 rollouts - Handstand Pushups with Wall - body wt. x 6 slow reps - body wt. x 6 slow reps - body wt. x 4 slow reps - Handstand Pushups without Wall + Bent Over Rear DB Fly - body wt. x 4 reps, 10 lbs x 10 reps - body wt. x 3+3 reps, 10 lbs x 10 reps - body wt. x 5+3 reps, 15 lbs x 6 reps
- HIIT: 4 mph walk + 50 Jump Ropes x 8 sets
- ABS: Dip station leg raises, 10 reps x 4 sets
Back at 5:15 am (10/3) - Burpees: 25 basic + 25 push-up for 4 min 23 sec - Muscle Ups - Body Wt. x 4-5 reps x 4 sets - Kipping Pull Ups + Standing High Rope Row - Body Wt. x 12 reps, 35 lbs x 12 reps - Body Wt. x 12 reps, 45 lbs x 10 reps - Body Wt. x 12 reps, 60 lbs x 8 reps - 1-Arm Horzontal Pull Ups+ Close Grip Horz. Pull Ups Feet Flat - Body Wt. x 4 reps, 6-8 reps x 3 sets - Upside down hanging pike row - Body Wt. x 5 reps x 3 sets - Bent Over Underhand T-Row + Bar Curl - 45 lbs x 8 reps, 25 lbs x 12 reps - 45 lbs x 8 reps, 45 lbs x 10 reps - 45 lbs x 8 reps, 45 lbs x 10 reps
....I'm surprised I recalled all of that!
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