August 22, 2014

A1. Double KB FR step up 6-8/leg x 4 rest 30sec
A2. DB prone fly 6-8 x4 rest 30sec
A3. DB push press 10 x 4 rest 90 sec

B. EMOM 12 MIN
ODD: Gravitron Pull up 5
EVEN: Gravitron Dip Amrap in 30sec

+
30 Russian KB swings (heavy)
100M FW
20DB Burpee Step Up
100M double KB FR carry
30 Russian KB swings

For part A1… I used 22lb KB
For part A2…. I used 10lb weights and did 6 reps… those were a little hard
For part A3…. I used 20lb weights

The graviton pull up got harder as the EMOM went on. I could only do around 5-6 Dips in that 30sec. I had the graviton set at 105lb for both the pull-up and dip

For the Russian KB swings I used a 44lb KB
For the 100M FW I used 44lb KB
For the 100M double KB FR carry I used 26lb KB… that was tough carrying those in a front rack position.

I am really really sore today… Not sure if it is from the workout yesterday or the new med I started? One of the side effects is muscle soreness and amplifying muscle soreness. Hopefully its from the workout. I was upset this morning as I thought you forgot about me :(. Then I thought maybe you didn’t send me a workout because I didn’t get the chance to blog yesterday. I will always send you my blog but unfortunately sometimes my work gets in the way, so you might not get it till a day or two later. I was just going to combine some of the workouts you already gave me. Mike Lee was very nice and gave me something. Jason wasn’t up when I left the house so I couldn’t ask him for a workout. I will be gone tomorrow morning through monday morning. I am scheduled to meet you at 5:30 on Monday so I will see you then. Have a good weekend.