August 18, 2014

A. Goblet Squat @50×1; 6-8×4; Rest 90 seconds – https://www.youtube.com/watch?v=FAu6b-KcK0U – video this and text it to me please, from all angles as well.
B1. Prone Row @20×2; 6-8×4; Rest 60 seconds
B2. Ring Row @2020; Max reps x5; Rest 2 minutes
C. Deadbugs; 24 alternating x4; Rest as needed – video this from the floor so I can see your low back please
D. DB Trap 3 raise @1116; 3-5 x5; Rest as needed – use 2.5 pound plates if you have to
+
12 sets
60 seconds assault bike
60 seconds rest
– Keep all sets the same pace, log the RPMs per set

For part A… (lb) 7 (35), 8 (35), 8 (35), 8 (35)… you saw the videos

For part B1… all sets were 8 reps with 20lbs added
For part B2… I struggled with these a little… doing a tempo is hard for me on these… I did the max # of reps I could without worming or compromising my form… 5, 4, 5, 4, 5

For part D… I did all sets at 5 reps (lb)… 5 (2.5), 5 (3.75), 5 (3.75), 5, (5), 5 (5) I finally felt like the 3.75 was a little light. I moved the last 2 sets up to 5 lbs… it was a little tougher but I made it the 6s at the top with 5 reps each set.

For the assault bike… 1( 54), 2 (56), 3 (56), 4 (56), 5 (56), 6 (55), 7 (54), 8 (56), 9 (57), 10 (56), 11 (56), 12 (57)… I tried to keep all sets RPMs the same… some sets I felt tired on and others I felt like I had energy… strange

My energy still sucks… It’s a long story I won’t get into but hopefully my energy will be better by the end of the week. I emailed Jen and am waiting to hear back from her on a time to come in.

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