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A. Bent over DB row @51x0; 6-8 x 4; rest 2:00
5+5kg x 8rep; 7.5+7.5kg x 8rep; 10+10kg x 8rep x 4 sets: nice weight for the reps and tempo
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B. Cyclist squat @4020; 8-10 x 4; rest 2:00
Bodyweightx 1set: ouch
20kg x 1set: this is gonna hurt
40kg x 1 set: mannnnnn
50kg x 4sets: this completely burned my quads... I called you a few names LOL :P 50kg for the prescribed tempo and reps was my 10RM
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with the need for legs in the wod, i rested about 10', doing some burpees, step ups and running drills
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15 minute amrap:
400m run
30 DB step ups (7.5kg/hand, 15/leg, 20" box)
20 burpees
Did 3 full rounds and still had 50'', so went to run 200m and walked back.
My legs were fried from the squats, and when i left the box for the running portion (there's a slight hill) i had to force the legs to run :P they were like concrete...
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C1. DB wrist rotation; 10/side x 3; rest :30
C2. Seated DB hammer curl; 10-12 x 3; rest 1:00
C1 done with 5kg DB: no pain in elbow
C2 done with 7.5kg DB x 12 rep
No problem doing these exercises!
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Cooldown: 10' Bike and some hip, glute, quad, calves stretch
Another day in the lab. Sleep was average, with 8h30 in bed but waking 3 times, falling again in sleep... Running mind... :P
Mood is ok. I'm in need for the weekend :)
I'll give a go on headspace to see if it allows me to slow down.
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