I think I need to stick to using gloves as the weights get heavier. Bruised up the palm of my left hand. Anyhow…
- 200m row warmup
- 10×2 squats with bar only
- 50lb 10×2
- 60lb 6×2
- 70lb 4×4
- Superset x3:
- 30 lb incline press x8
- 12lb fly x10
- Plank reverse fly 10lb
- Superset 2..4 sets:
- Pulldowns (chinup position) 160lb x8
- Rows 40lb x12
- Next
- Yellow kb upright rows 3×8 (remember to pull outwards at top)
- Yellow kb reverse dead lift 3×12
- Yellow kb side lunge 10/leg one set
- One arm squat thrust 30lb 3×8…cut short because of hand issue… switched to band
- Superset 4:
- Bosu ball side shuffle x40
- Red band looped around pillar, one knee up, press band out…core twist resist
- 10 flutter kicks, 1 leg up, repeat and increment raise 2..then 3
lionwolfbird 