Monday morning workout, Nov 19, 2012

A. Max chinups x3:
* 2.5 unassisted
* 7 purple band (foot in)
* 4 purple band (knee in)

B. 45s on/15s off; 2min between rounds. x4:
B1. box jumps (18″): 17, 16, 17, 17
B2. DB shrugs*: 16 (25lb dbs); 15, 15, 13 (20lb dbs)
B3. DB hang snatch (20lb dbs): 11, 10, 10, 10.5
B4. rower (for “cals”): 11, 12, 12, 12

*Everyone else did DB high pulls, but my elbow still won’t do it.

C. 30s on/15s off; 1min between rounds. x3:
C1. DB curl: 10, 6 (12lb dbs); 7 (8lb dbs)
C2. DB hammer curl: 8, 7 (12 lb dbs); 8 (8lb dbs)
C3. DB RDL (25lb dbs): 10, 8, 7
C4. SHELC: 6, 9, 8

My left elbow can only curl to about 45 degrees. Right shoulder started having issues by the third round. Losing grips in both hands by the second round (especially not cool on RDLs — my toes were getting a little anxious, lol!).


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