Sunday, January 26
P.M. Weights - Full Body
Warmup- 5 Minute Jog/Skipping
- Mountain Climbers
Complex A- Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 6 Sets of 75lb x 6/side
- 1 Minute Low Intensity Cycle - Level 5/12
- Extra Set - 1 Set of 85lb x 4/Side (PR!) (Superset Fashion)
Complex B- 20 Rep Squats: 3 Sets of 135lb x 20
- T-Bar Row: 3 Sets of 80lb x 12
- 1 Minute Low Intensity Cycle - Level 5/12
Complex C- Swiss Ball Alternating DB Bench: 3 Sets of 60lb x 12/Arm
- Good Mornings: 3 Sets of 135lb x 12
- 1 Minute Low Intensity Cycle - Level 5/12
Complex D- Dips: 3 Sets of BW x 15, 12, 12
- Chins: 3 Sets of BW x 8, 6 (2 Negative), 6 (2 Negative)
- 1 Minute Hard Cycle - Level 8/12
Complex E- Plank: 3 Sets of BW x 60 Seconds
- 1 Minute Hard Cycle - Level 8/12
Switched up the rep routine today, 6 x 6 on the DB Clean and Press and yes i got 4 per arm w/ 85lbs after all that! 20 rep squats were hell and the higher rep ranges killed me with the lactic burn at the end. The negative chins were 20 seconds eccentric. Decided to throw in some hard cycling at the end with the supersets to get conditioning in for the day because the session was getting long. Overall amazing workout and great pump.