Oct. 23rd

Week 3 / Day 4

A1. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
5 reps x 3 sets
A2. Unwtd. REFSS @30x1, 15 reps/leg x 3 sets, rest 90sec
15 reps x 3 sets
B1. Pendlay Row @21x2, 4-6 reps x 4 sets, rest 30sec
115(6), 3 x 120(6)
B2. Ring Row @1010, AMRAP(-1) x 4 sets, rest 30sec- feet on ground, shoulders just above ground
9 reps, 6 reps, 5 reps, 4 reps
B3. DB Bicep Curls @20x0, 10-15 reps x 4 sets, rest 3mins
20(12), 20(11), 20(10), 20(10)
C. DB Single Arm OH Walking Lunges, 40m
Done with 20#'s

Notes:

- Changed a few things to make it harder
- Pendlay Row, stuck with the weight work on holding the contraction for 2sec
- first time doing Bicep Curls in a workout in 5 years. Brings me back to doing Vanity Saturdays at SMU with Cwick and Firass.
- 20#'s for the Walking Lunges was just about right.