August 21, 2014

A. DB RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs
B. Prone Row @1112; 8-10×4; Rest 100 seconds
C. Half Kneeling KB 1-arm Press @12×1; 4-6/arm x4; Rest 60 seconds between arms – http://www.functionalmovement.com/exercises/press_single_arm_from_half_kneeling_with_one_kb – video please
D. Deadbugs 30 x4; Rest as needed – alternate sides per rep
+
24 sets
30 seconds assault bike 90% aero
30 seconds rest
– All sets within 5 RPMs

For part A… All sets were 8 reps using 20lbs

For part B… All sets were 10 reps with +20 added

For part C… The first set was 5 reps using 26lb KB and sets 2-4 were 6 reps using 26lb KB

For the AB… All sets were kept between 55-58RPMs

My energy will hopefully be getting back to a good place. I saw a doctor yesterday that changed some of my medications around so we shall see what happens. I am sore today from the RFESS, prone row and half kneeling KB 1-arm press. I feel like the deadbugs are getting really easy to do. I don’t seem to strain as much to keep my core tight.

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One thought on “August 21, 2014

  1. that’s really awesome about the deadbugs

    medication wise, keep me updated, some medications can be contraindicative towards some exercises…I don’t need a medical history or reason behind it but knowing medications can change program possibly

    Michael Bann OPT Strength and Conditioning Coach OPT | International Center for Fitness 16573 N 92 St #135, Scottsdale, AZ 85260 Office: 480-699-3045

    Like

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