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A. Bent over DB row @31x0; 8-10 x 4; rest :90
10kg 10 reps all 4 sets RPE6/7
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B. DB rotating bench press; 10-12 x 4; rest :90
warmup: 10kg x 12 rep
work: 12.5kg x 12 x 4sets with a slow eccentric tempo RPE7
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30 minutes w/ heart rate under 140
30 cal bike
20 walking lunge (10/leg)
10 DB strict press (
Done! 4 full rounds and 30cal
Had to change the weight for the DB press... 15kg would be way much harder for the intent of this wod (blood flow, ...). Even with the 10kg DBs my heart rate would spike to 85% (my max heart rate is at +/- 184bpm)
Sleep: good (8h) no waking in the middle of the night
Mood: is getting better
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