April 20, 2017

Daily score: 8

Workout:

A. Weighted pull up clusters; 1.1.1x3; rest 20 sec/rest 2 min

5#, 10, 12.5

B. Strict press; 6-8x4; rest 2min

75x8
80x6
80x6
75x6

C1. HS press throughs; 10 reps x4; rest 1 min

10x4

C2. Close grip bench press; 8-10x4; rest 1 min

75x10
80x10
85x10
90x10

D. Laying DB tricep extensions; 12-14x3; rest 1 min

15x12
12x14
12x14

E. Seated DB curls ; 20 alt'ing reos x3; rest 1 min

15x20
20x20
20x20

F1. No touch under switch; 5 slow controlled reps x3; rest 1 min

5x3

F2. Supine windshield wipers; 20 reps x3; rest 1 min

20x3

+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x8
rest 2 min
x2

1781m
1821m

+
Assault bike 10 min easy

Walked briskly with dog x 30 mins

This was a fun workout...took quite a long time too.  I am pretty sore...mostly quads/butt from yesterday but triceps are still sore too.  I enjoyed the HS push throughs, felt like a great modification to build control.  Everything else went well!  Thanks!