Workout of the Day
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds
B.
Two rounds for time of:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters
A1. 80kg
A2. 7kg
B. 12:16 rx (treadmill run, could probably shave some seconds dude to slow start up)
awesome job Erik! way to make it work with a treadmill!
A) Used 160# for all ten sets
B) 2:22 at 145#/ went down to 135# for the rest of the sets and got 1:47/1:46/156/2:00
C) 153/190/215/205/215/230/190/190/190/190
D) 3 Rds + 3 HSPU
A) 225×8 DL 10# rotations x 10
B) 12:35rx
Solid time Ryan!
A.
4 sets: RDLs @ 185# x 8, External rotations @ 15# DBs x 10
B.
13:07 Rx
135#rdl x6x4
8# extra rot
Subbed 2:30 airdyNE for row.
35#lbs
13:54
Hand release pushups are a huge piece of humble pie! Great job Amber
A) Did EMOM Back Squat x 2 reps @ 70%
225#
B) 12:40
This felt surpringly good considering I just got back from some vacay, and I was mentally strong.
A. 115# x4 RDL
15# ext shoulder rotat.
B. 17:24 (sub 1/2mile airdyne for run)
A. 65kg/rubber band
B. 18kg KB, 11:34
That’s fantastic Niqlas!
A. 195#x8x3
B. RX 14:25
A. worked up to 234# and used 20# dumbbell.
B. sub row for 100 double under. 13:31.
I was trying to beat Greg but that didn’t happen! LOL HRPU killed me after the DU. Good thing is I did 77 unbroken double under. has a PR for me!
Congrats on your PR Jeremy!!
Haha don’t worry. You can do that tomorrow! Great work with the doubles.
Worked up to 80kg ( didn’t want to push my lower back by going heavy )
Rotations with 13.5 kg (used cable machine )
B 11:58 – hr push us got me .
A. Missed – short on time
B. 13:12 Rx
A. DND, short on time
B. 14:07 Rx. Ouch.
No time for part a, so just did b. 19 min rxd