A. Close grip bench press @40x1; 3-5 x 5; rest 3:00
115lbs, the tempo is brutal. All sets were 5 reps.
B. Half kneeling single arm landmine press; 10-12/arm x 3; rest 1:00 b/w arms
Used a 35lbs plate for these. All sets were 12 reps.
C. Single leg good morning; 8-10/leg x 3; rest 1:00 b/w legs
I used two 55lbs dumbbells by my sides for this. Is that how I should be loading them? I figured I should ask.
D. Prone single leg hamstring curl; 10-12/leg x 4; rest 1:00 b/w legs
30lbs on the stack for these. This time it felt like my right leg was weaker than my left.
8 minute bike @ 85%
9.67 total miles. Heart rate peaked at 160 on the sensors. Breathing wasn't an issue, quads were feeling the burn.
A. Barbell step up; 10-12/leg x 5; rest :90
95lbs. These were super tough. First set always feels easy and you want to put more weight on but then you know better and still get crushed by it. Legs are jello.
B. Strict pull up; 2 reps emom until failure, cap @ 20 minutes
Hit all 20 mins of this one. Was stoked on that.
Alternating DB snatch (50#)
I don't know if you thought it might take that long but it took that long. haha Legs were toasted by this time. First round was the worst. Also, my right lower back lit up on this way more than my left and I always feel a bit lopsided when I do Ab-Mat sit-ups. Like my right abs are doing more work than my left.
C1. Lateral OH raise @3111; 8 reps x 4; rest 1:00
C2. Standing single arm shoulder flexion lift off; 3/arm x 4; rest 1:00 - keep glutes squeezed and abs braced