Daily score: 8
Workout:
A. Weighted pull up clusters; 1.1.1x4; rest 20 sec/rest 2 min
12.5 x 4 clusters
B. Strict press; 6-8x5; rest 2min
75x8
80x7
80x6
75x6
75x6
C1. HS press throughs; 10 reps x5; rest 1 min
10x5
C2. Close grip bench press; 8-10x5; rest 1 min
75x10
80x10x2
85x10x2
D. Laying DB tricep extensions; 12-14x4; rest 1 min
15x14
15x12
12x12x2
E. Seated DB curls ; 20 alt'ing reos x4; rest 1 min
15x20x4
F1. No touch under switch; 5 slow controlled reps x4; rest 1 min
5x4
F2. Supine windshield wipers; 20 reps x4; rest 1 min
20x4
+
Row sprint 10 seconds @100%
Row 20 seconds @~2k row pace
Row 30 secods @30 min TT pace
x10
rest 2 min
x2
2196m
2194m
+
Assault bike 10 min easy
Shoulders (lower posterior muscles) were fired up by the middle of the 'C' series, in a good way. Everything went well and arms were spent all around. Rowing was tough. Second round felt better than the first, hips were loosened up. Thanks!
No comments:
Post a Comment