+
A. Bulgarian ring row @41x0; 6-8 x 4; rest 2:00
Done! 8reps per set
+
B. Sumo stance good morning; 8-10 x 3; rest 2:00
20kgx8; 40kgx10; 43kgx10; 45kgx10
+
45 minute amrap @ 75% effort:
1k row
15 kbs (24kg) American
15 alternating russian step ups - 20"
50 cal bike
10 alternating DB renegade row/arm (10kg) - no push up
10 walking lunge/leg
Sh*t :P I wrote this wrongly on my whiteboard..... So, i didn't do the alternating russian step ups... Sorry!!!
1st set 9'45
2nd set 9'50
3rd set 9'50
4th set 10'03
5th set 1krow + 15 KBS + 8 CAL
Row: 1'55 - 2'00/500m
Bike: avg 300watt
Felt good. Happy with the pace. Sad because i didn't do what you prescribed... Sorry, once again, Ryne!!
+
C1. Straddle hollow body hold; amsap x 3; rest :30
C2. Prone single arm trap 3 raise; 10/arm x 3; rest 1:00
Done!
1st set 50''; 2nd and 3rd sets 40'' on C1
C2 done with 1.5kg DB
+
5' bike at easy pace
Slept ok (8h)
Mood is foggy...
Today the new supplements arrived. I already incorporated glycine (3g) in my post-workout (25g protein+25g maltodextrin+5g creatine+3g glycine) and will take phosphatidyl serine 60' before bed with magnesium bisglycinate.
No comments:
Post a Comment