A. 1-arm KB Rack squat to bench @4040; Max quality reps x4; Rest as needed – video the last set
B. Prone Row @1114; 2-5×5; Rest 100 seconds
C. Tall Kneeling KB 1-arm Press @12×1; 4-6/arm x4; Rest 60 seconds between arms
D. Deadbugs 30 x4; Rest as needed – alternate sides per rep
30 seconds assault bike 90% aero
30 seconds rest
– All sets within 5 RPMs
For part A… Left (lb)… 7 (35) 6 (35) 7 (35) 7 (35)
Right (lb)…. 6 (35) 8 (35) 7 (35) 7 (35
I feel like I can do more of these and maybe I just need to use a lighter weight as I feel the KB starts to hurt my wrists and I lose my balance a little and that is usually when I stop as I consider that failure if I drop the weight.
For part B… All sets were 5 reps… (+10) (+15) (+20) (+20) (+20)
For part C… Left (lb) 4 (26) 6 (26) 6 (26) 5 (26)
Right (lb) 4 (26) 6 (26) 6 (26) 6 (26)
I feel like i could do more of these but the lightest KB is 26lb… the last few reps each time were a little struggle to push it up there.
For the assault bike… I kept the RPMs around 58 each time. I get confused about aerobic and anaerobic sometime. I at first looked at the 24 sets and thought all were all out 90% effort sprints and was like “not cool” but then Jason said it was aerobic effort. That made me feel better. Hopefully you will be in the gym on Saturday and we can talk… I need a little bit of variation… I understand you are trying to get me to re-train movements but I don’t get very motivated when its monotonous… maybe 1 day we can change it up? Like do 4x per week these types of movements and then Saturday like a 45min Amrap of rowing, double unders, deadlifts, sit ups etc… all stuff I can’t be terrible too at ( I don’t think 🙂 )! LOL No rope climbs though… I don’t mind them but my leg has a nice rope burn on it from the CF in Virginia still.