Bah, Daylight Savings Time. Always messes me up, no matter which way we go.
Repeat of shoulder volume day:
A. Warmup circuit, 3 rounds:
A1. 15 airsquats
A2. 10 pushups
A3. max stroke length on the rowing machine (2:04)
On the rowing machine, you’re supposed to row until the “time/500m” on the readout stops going down. My first set, it just wouldn’t quit! Every pull was something lower. The trainer even came over to make sure I was doing it right.
B. 4-6 rep max:
Bench Press: 60lbs x 6, 65lbs x 5, 60lbs x 6
Boom! Milestone — 50% BW x 5. (I actually lifted this amount last time, but only got 4 reps.)
C. Superset, 3 rounds for max reps (or 15):
C1. Incline bench press: 20lbs x 10, 20lbs x 7, 15lbs x 16
C2. Inverted row: 10, 10, 10
D. 3 rounds, AMRAP in 30s:
D1. lateral raise: 5lb dbs: 16, 15, 15
D2. tricep pulldown (using the pullup assistance bands): 20, 16, 18
E. Circuit: 21-15-9 for time: 5:25 (:50 faster than last time)
E2. db swing (20lbs)
Women’s Grappling Camp is this weekend!!!!!!