1) warmup: spin bike, kb armbars, pbar chair rockers
2) plyos: 3 x 20 kneeling clapping pushups
60 seconds rest between
3) landmine press - work up to 7rm in 3 sets
25,35,45#
4) slight incline DB bench - 3x12x45#
5) 8 minute amrap:
20 x single arm DB rows, (10L/10R) 45#
20 x chest elevated bar pushups
(180 total reps)
6) 2 rounds:
20 x band tri extensions
10 x hammer curls, 30#
- Notes: So...upper body day. Not gonna lie, by the end of this my arms were smoked. The last part called for 5 supersets of the tris and curls and I totally bitched out. All this bodybuilding stuff is way out of my wheelhouse and I'm still getting use to the upper body volume. On the positive side all of this work felt great.
- Body: Rested the hamstring today but was able to do some uppers lifts at work with no pain, as well as a bunch of active stretching. Right leg is sore and right side of my low back is a little achy.
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